Hey guys,

Thanks for your response to the snowy sesame seed milk. And the requests for raw eggnog have been duly noted; I’m going to give it my very best shot!

I’ve been slacking a bit lately with questions of the week, but it’s not for want of requests. Fortunately, a young reader of mine recently provided me with a very excellent question to share with you all:

Courtney wrote in last week with this thoughtful question:

Hello!

I would like to preface this email with the fact that I am fourteen. About a year ago, I became a vegetarian for the first time. I did not fully understand how to give myself the correct nutrients with this type of diet. I gained quite a bit of weight from eating so many grains. My mom told me she was worried about my health and advised me to begin eating meat again.

Throughout this past year I have been learning and understanding better ways to receive proper nutrients. I am ready to become a vegetarian again (the right way) and eventually continue on to veganism. I have discussed this with my mom and she is more than wary of this idea. I expressed to her that it is a much healthier way to live and it makes me happy to do so, but she still does not think it is the best option for me. This frustrates me so much!

What do you think I should tell her to help her support me? Are there any amazing articles you know of that I could show her? How can I prove that I am able to get enough b vitamins, protein, and iron this way!

Thank you so much!

Courtney

Wow, Courtney! I should begin by saying how happy I am to hear that I’ve been reaching young readers–especially young readers who write so elegantly and maturely and with so much composure. Thanks for writing.

This is a very important question. A healthy vegan lifestyle depends on education: educating yourself, and educating the people who love you, about vegan foods. While I sympathize with your frustration at your mother’s doubts, I also urge you to remember that many of the most well intentioned moms out there simply don’t know a lot about plant-based nutrition. So when their precious little girls announce that they intend to eat vegetarian or vegan, they may be left with all sorts of questions and doubts.

The best thing you can do to help your mom understand vegetarianism is to:

1) Educate and inform yourself with legitimate and thorough information
2) Share your source material with your mom

I’d suggest one of the following books. They’re not as short and digestible as articles, but they’re far more comprehensive, and they’ll surely be able to put some of your moms questions to rest. While she’ll have to invest time in reading them, I guarantee she’ll be persuaded. My top five are:

1) The China Study (Colin Campbell)
2) Food for Life (Neal Barnard)
3) Becoming Vegetarian or Becoming Vegan (Brenda Davis, etc.)
4) Eating Healthy For Life (For Children) (Neal Barnard and the Physician’s Committee for Responsible Medicine)
5) The Food Revolution (John Robbins)

I also recommend the pcrm.org website for tons of great articles, as well as Go Veg and Veg Family. They’re full of information that’s presented in an accessible and welcoming format.

Don’t forget, too, that seeing is believing! Give your mom evidence of your optimal diet: get routine blood work on a yearly basis (just as you probably do already), and be sure to get your B-12 and Vitamin D checked. Contrary to popular thought, many vegans do not experience low levels of either of these nutrients, but it’s always wise to check! And be sure to discuss your vegetarian lifestyle openly with your doctor.

Good luck, Courtney! It may take your mom some time to adjust, but when she does, you’ll be able to celebrate your lifestyle, even if she doesn’t share in it directly or agree with it 100%. And remember: never stop educating yourself! This will not only be crucial for helping your mom to accept your vegetarianism, but also for ensuring that you are as healthy and nourished as possible.

Good luck and stick to it!

And now, I invite my readers — especially those who went vegan at a young age — to share the resources that helped them most, both in making the transition to plant based foods, and in helping loved ones to understand your choice.

I’d love to hear more, and so (I’m sure) would Courtney!

Night all.

xo

Hi guys!

Glad everyone was so into the pumpkin smoothie! It’s one of my better blended creations, if I do say so myself.

I’m here tonight with one of the more commonly asked questions from raw newbies. I’ve seen it in countless variations, but I’m going to quote directly from reader Sarah, who recently wrote:

“Hi Gena! I love your blog. In the last couple of months, my husband and I have been transitioning into a vegan and mostly raw diet. We both feel really good — I have so much energy! — but we’re having a slightly embarassing problem. I hate to be graphic, but, um, we’re having gas. A lot of gas! Mine is worse, and my husband is actually teasing me about it. Also, before I ate raw, I tended to get a lot of constipation. I don’t anymore, which is great, but now I’m having the opposite problem, if you know what I mean!!

I know that raw food is supposed to help with digestive issues, so I’m just a little confused. Are we doing something wrong, or is this normal? Is there anything we can do to make it better? Thanks for your help!!”

Alright, ladies (and gents). It’s time to dish about digestion. Put on your armor, and listen up:

Yes, Sarah, it’s totally normal to experience bloating, flatulence, mild diarrhea, and other sorts of digestive changes as you transition into raw. Sure, the diet is famous for aiding in digestive distress, and over the course of time, it will. But depending on what you were eating before — and for many, this was cheesesteak and onion rings — the movement into clean eating can be a bumpy road, so to speak.

Why? Aren’t vegetables good for our bellies? The answer, of course, is yes. But vegetables are also high in fiber and alkalinity (translation: they’re very cleansing). As they cleanse, they awaken a lot of old waste matter. This can mean tremendous bloating and gas, and it can also mean loose bowels (if you’re lucky and all goes well, you’ll have tremendous elimination without the runs). In addition, the fiber in raw foods may upset those whose stomachs aren’t used to it.

Relax. This isn’t going to last: it will be a period of adjustment, and it will ultimately subside as your body becomes used to all of the cleansing foods you’re nourishing it with. But prepare yourself to be a bit patient.

Of course, the symptoms I mention shouldn’t be acute. If you’re doubled over with cramps or discomfort, if you’re plagued with flatulence that moves your partner from gentle teasing to a restraining order, or if your diarrhea becomes severe, something is up, and there’s a good chance that raw vegetables are only a part of the problem. In these cases, be sure to call your doctor or speak to a professional as soon as you can.

If your symptoms are obviously transitional, there are things you can do to alleviate them. These include:

1) Gravity administered colonics from a professional you trust (this is especially important if you develop constipation)

2) Probiotics and enzymes, which I discuss in this post

3) Speak to a nutritionist, dietician, naturopath, doctor, or coach with a backround in raw and vegan cuisine — like yours truly!

In the meantime, relax. If you’ve been eating a mainstream diet for twenty or thirty years, and a raw vegan diet for only three weeks, it stands to reason that it’ll take your system some time to come into balance. So often, those who are new to raw foods develop short term memories; they want complete transformation after two weeks of salad. This simply isn’t how it works: moving into a vegan or high-raw lifestyle is a process that demands patience.

And a healthy sense of humor.

Last, but definitely not least: do not go raw overnight. I’ve said it before, and I’ll preach it like gospel for as long as I have to! Our bodies exist in a delicate balance, and forcing them to move from a standard diet to a raw (or almost raw) one is not only unnecessary, but dangerous.

Remember: you have all the time in the world to move towards veganism and raw foods. The important thing is to construct a journey that will be gentle on your body. If you’re experiencing true digestive trouble–and indeed, Sarah, it sounds as though you are–my best suggestion is for you to s-l-o-w d-o-w-n. Eat a combination of raw AND cooked: start with 80% cooked and 20% raw if need be, and adjust the ration in small increments. Avoid uncooked crucifers, roots, and other raw vegetables that are likely to upset your stomach, as well as an excess of dried fruit. Try food combining, and feel free to rely heavily on blended and pureed foods. Over time, as your system gets cleaner and stronger, you’ll be able to rock raw kale salads and broccoli like it’s your job. Promise.

Take it easy, Sarah, and good luck!

Have a great night, all.

xo

Hello, my dears!

TGIF, indeed.

I’m here to discuss one of my most frequent reader questions. So frequent, in fact, that I’ll forgo sharing a reader email and simply paraphrase the many I’ve received: how important is it to shop organic?

On Monday, I included a guest post from the wonderful Melody, who, earlier this year, undertook the incredible task of feeding a family of three on $3.33 a day. In her post, Melody alludes to an ethical quandary with which I’m all too familiar: the struggle to reconcile oneself to not shopping organic 100% of the time.

Let me make one thing clear: in a perfect world, I’d eat only organic food (well, in a perfect world there would only be organic food). From a health standpoint, local and organic foods are most health-generating. They’re also the most ethically sound, as far as I’m concerned.

Of course, we’ve all debated the exceptions: conventional apple from a local farm vs. organic apple from Chile? In these debates, I tend to favor local foods, but I respect both arguments. For the most part, I’ll keep it simple and say this: organic food is preferable to non-organic most of the time, and if I could, I would eat it exclusively.

But this is not a perfect world, and I am not working in a lucrative profession. If you have the means to eat organic and local all the time, terrific: do it. It’s a far worthier investment than fancy clothes, shoes, cars, technology, and the like. What, after all, is more important than what we put in our bodies?

If you are, like me, living on a budget, eating organic 100% of the time (such as the $5.63 red pepper I picked up the other night, and immediately put back when I heard its price) simply isn’t an option. And this is where you must begin a series of internal negotiations. My own such negotiations have yielded this solution:

I always shop organic for the dirty dozen—that is, the vegatbles most prone to pesticide contamination. Those are:

•    Apples
•    Cherries
•    Grapes, imported (Chili)
•    Nectarines
•    Peaches
•    Pears
•    Raspberries
•    Strawberries
•    Bell peppers
•    Celery
•    Potatoes
•    Spinach

If something’s too expensive within this column (like those bell peppers) I either a) try to find it at a farmer’s market, or b) just live without it, and get something else that week.

For those veggies that are least susceptible:

•    Bananas
•    Kiwi
•    Mangos
•    Papaya
•    Pineapples
•    Asparagus
•    Avocado
•    Broccoli
•    Cauliflower
•    Corn
•    Onions
•    Peas

I nearly always buy conventional. Once again, though, if I can buy them at the farmer’s market, I will. The farmer’s markets in NYC are—at least in my experience—cheaper than grocery stores, which means that organic produce from them will be less pricey for me, anyway. Score!

For those veggies that appear on either list? It depends. I’ll try to buy everything from the farmer’s market, but if a food I need/want isn’t available, I’ll use my judgment at the health food store about whether to go organic or non. This will often depend on my budget for the week; on weeks when I have more disposable income, I’ll shop organic; if I can’t, I don’t become riddled with guilt. I’m human, and I do my best; a clean lifestyle and positive outlook and physical activity are the greatest gifts I give my health. Organic foods are another great gift, but they’re secondary to those first three, and they are contingent on my means. A few non-organic foods won’t undo all the clean things I put in my body.

It’s true that, as one cleanses over time, one will become more sensitive to non-organic produce. When I started eating raw, I didn’t feel the difference between conventional and organic produce. Now that I’m deeper into cleansing and detoxification, I do feel it when I eat more conventional food than usual (such as on vacation, or in restaurants, or simply because I’m short on cash). Does this suck? Yes. Is it tragic? No. I always know that I’ll be eating more organic foods soon, and that my body will be back to normal.

Contemplating the importance of organic food—like so many other decisions within a healthy life—boils down to personal judgment, balance, and forgiveness. It’s fine to take a stance about eating only organic: certainly, that’s a noble pursuit. But there’s nothing noble (or healthy) about going broke, nor about living outside of one’s means. If you can find a way to support organic and local foods some of the time, all the while recognizing that organic can’t be your single priority all of the time, I think you’re still in good shape. And if you’re living well besides, you will not be poisoning your body enough to undo your hard work towards health.

One more point: I do try to juice only with organic vegetables. A friend once described doing anything but as a “pesticide cocktail,” and I’m afraid that image is now seared in my mind. But I make exceptions for conventional juice when I’m on the road. Juice that’s a little skeevy is better than no juice at all.

Hope this helps to answer a hot-button question, guys. What are your thoughts on shopping organic? How do you find solutions within your own lives?

Speaking of farmer’s markets, and organic food, my first stop post-NOLA was my own farmer’s market at Union Square. Flying is a quick and easy way to deplete one’s system, and I always do my best to eat bushels of greens directly after. On the night of my return, I steamed up some turnips, potatoes and broccoli (all farmer’s market fresh) and decided to serve them along with a very large, very green salad. I hope you all aren’t getting tired of salad recipes, because this one is a winner.

It begins with a sweet, spicy, autumnal honey-mustard vinaigrette. This is poured on top of kale and Swiss chard. The latter is a vegetable I love dearly but rarely eat enough of because I always allow it to be overshadowed by kale, which I prefer. The mixture of both is pretty perfect. Paired with carrots and red cabbage, they’re perfect fall foods. This salad is rich beta-carotene (an immune booster, hence perfect for the after-flight), vitamin K, enzymes, chlorophyll, protein, calcium, vitamin C, fiber…you get the idea. And it’s earthy, grounding, and delicious. Give it a try, and tell me if you like it!

Autumn Greens Salad

For the dressing (this yields 1 ½ cups):

¾ cup olive oil
1/3 cup mustard (organic if you like!)
1/3 cup local honey (I’m a vegan who eats local honey; if you are not, use agave)
¼-1/3 cup apple cider vinegar (adjust based on how much acid you like)
¼ tsp. salt

Blend all ingredients in a blender, food processor, or by hand till creamy.

For the salad (this serves 1):

4 cups raw, finely chopped kale and Swiss chard
¾ cup red cabbage, shredded
¾ cup carrots, shredded
½ avocado

Begin by putting your greens into a large bowl. Dress them with ¼ cup dressing and proceed to massage them with your hands, till they’re soft, well-covered, and a little wilted. Add remaining veggies, toss well, and enjoy.

It was a perfect fall salad, and chased the travel blues away.

I hope you’re all off to enjoy a great weekend. Stay tuned for a special event recap early next week!

xo

(Top image courtesy of UA nutrition club’s blog)

TGI-almost-F!

Hope you’ve all had a great week. I’m here with a Question of the Week. I’ve been out of the habit of answering these lately, but not intentionally: they’re actually some of my favorite blog posts to write!

This question comes from Jeanette. Recently, she wrote an email saying,

“Hi Gena, I love your blog! I’ve read so much about probiotics lately. Do you recommend taking them? Is there a brand you like”

Great question, Jeanette! And the answer is most certainly yes. I’ve written a few posts now that point to my general thoughts about taking supplements. I’m not against supplements, per se, but I am against the general habit of taking multi-vitamins and other supplements in the absence of a particular reason. For the most part, if one is eating a varied, nutrient-rich, plant-based diet, it’s safe to assume that one is getting the adequate nutrition, and from the best possible sources: whole foods. Supplements are useful for filling in gaps in one’s diet (if there are any) or for healing deficiencies, but they are secondary to a healthy diet.

With all of this said, there are times and places for supplements. I recommend that all vegans check their B-12 and Vitamin D levels checked yearly, and of course, if your doctor or health practitioner believes that there’s any particular reason for you to be taking a supplement, do. I also believe that most all of us—especially the ladies—should consider taking a probiotic supplement and a digestive enzyme.

Why? In a perfect world, we wouldn’t need more healthy bacteria in our guts. But unfortunately, most of us also have digestive tracts that are imbalanced from too much acidity, too many toxins (caffeine, tobacco, alcohol, drugs–illegal and OTC), and various sorts of digestive problems. Imbalanced digestive tracts become a breeding ground for yeast and bacteria, which in turn can lead to all sorts of health complaints. Women are especially prone. Thankfully, probiotics and enzymes are here to help.

There’s enough buzz around probiotics lately that I don’t have to define the basics for you: these are the microorganisms that have a healthy effect on our bodies (usually via our digestive tract). Taken properly, probiotics can help to combat bacteria, yeast, and other invaders which are likely to weaken and impair our digestion. Consequently, they can help to heal gas, bloating, constipation, candida (yeast), IBS, colitis, and even deeper conditions, such as high cholesterol and impaired immunity.

There are a ton of probiotics on the market right now. If you suffer from IBS, constipation, or bloating (which is the most popular motive, in my experience, for taking a probiotic), I recommend an acidophilus and bifidus blend. You want to seek out a probiotic that is enteric coated (this means it’s coated thickly enough to withstand passage through one’s stomach acid; unfortunately, most probiotics do not have enteric coating). Any pearlized probiotic will have enteric coating. As far as brands go, there are many good pearlized ones. Whole Foods is now making a generic one, which I picked up once while traveling and liked; a very well-respected and excellent option is the Dr. Ohhira brand. Finally, the Jarro Dophilus brand is both high-quality and also has the benefit of offering a shelf-stable strain (many probiotics necessitate refrigeration).

What about enzymes, which I also mentioned? Enzymes, as we know, help us to break down and digest food. Though less popular than probiotics, these can be equally essential for those who have compromised digestive systems. Once again, there are numerous brands out there. I’ve always had good success with the MegaFoods brand.

As with all supplements, not everyone needs probiotics or enzymes (or you may need one, but not the other). If you do choose to take them, I recommend taking them in accordance with the instructions on the brand you’ve chosen, but you should typically take digestive enzymes directly before meals. If you’re eating something that’s particularly tough to digest, or you’re high raw and you’re about to eat cooked foods, you should double up on dosage.

Since I take both probiotics and enzymes routinely, I’m always on the lookout for excellent new brands to recommend to clients—and to take myself! Recently, having heard excellent reports about the Udo Erasmus line of products, I contacted the company and asked for a sampling of their supplements. They were kind enough to oblige–and how!–with a generous assortment of probiotics, ranging from an infant formula to a senior blend:

And two of their digestive enzyme varieties:

A firm champion of individuality—in nutrition and in life!—I love that Udo’s tailors their probiotic blends to fit various ages and conditions. Thus far, I’ve sampled the Adult Enzyme Blend, which I’ve had terrific results with, and the Adult’s Probiotic, which seems to be excellent thus far.

If this isn’t enough, Udo’s also included their new DHA oil blend.

If you recall my Omega-3 post, you’ll recall my saying that it can be difficult for vegans (or non-fish eaters) to get enough DHAs in their diets. Now, we vegans have a reliable and tasty source. The 3-6-9 Blend is wonderful; it’s a blend of (among other ingredients) organic flax seed oil, organic sunflower seed oil, organic sesame seed oil, rice and oat germ oils, organic coconut oil (which I recommend aside from this for its health properties), organic evening primrose oil, and various antioxidants. It has a slightly nutty flavor, but it isn’t quite as strong as flax or hemp oil, which makes it perfect for even delicate recipes.

I am so grateful to the people at Udo’s for sending me their products. I recommend them completely, and I also recommend the Udo’s website as a credible source of information. Don’t take my word for it: check out the site and download the very detailed PDFs that they offer about each of their products.

In the meantime, if this post piques your curiosity, I remind you all to “check in” with your digestive systems. So many of us go through our lives with gastric complaints that we take for granted as necessary. Digestive discomfort is anything but: if you feel pain, bloating, or sluggishness with elimination, it’s a warning bell. And it may be time for you to consider adding probiotics–in addition to whole, plant based foods in abundance–to your daily routine. I hope that you’ll find some relief!

xo

Hey guys!

Glad you all like the look of the peanut noodles. This week’s Question of the Week comes from reader Callie, who asks,

Hello Gena,

I have a quick question for you. I am a young dietitian and I am very curious about exploring all different eating styles and patterns and raw food is very interesting to me. I am currently doing some “summer research” on omega three fatty acids and I was just wondering what your take on the subject is. I know you can get all your essential fatty acids from plant sources of omega-3’s but I was wondering about EPA and DHA (found in fatty fish) specifically. I am currently reading a book called the Ultimate Omega 3 diet. The book and much research I have read states that although our bodies can convert ALA to EPA and DHA, it is a very slow conversion . . . I was wondering what research you know of that supports or does not support the need for supplement and if you do not mind disclosing whether you take a supplement . . . Not sure if you eat seafood and you may get all the EPA/DHA you need, but just wondering for those that do not eat seafood.

Thanks so much, Callie

This is a great question, and I’m grateful to Callie for asking.

Omega-3 fatty acids are indeed an important part of the human diet; there’s good research to show that they play a role in combating conditions from allergies and arthritis to diabetes, eczema, stroke, and weight gain. It’s also true that while most Americans get a good number of Omega-6 fatty acids in their diets, most of us don’t get enough Omega-3s; an ideal dietary ratio of Omega-3 to Omega-6s would be 1:4. It’s not uncommon, though, for Americans to have a ratio of 1:20 instead.

The most commonly known plant-based Omega-3 is alpha-linolenic acid (or ALA). When it’s broken down in the human body (with the aid of certain vitamins), ALA can be converted into two other acids: EPA (eicosapentanoic acid) and DHA (docosahexanoic acid). Callie’s concern – and that of others who are considering veganism – is that it isn’t always easy for the body to convert ALA to EPA and DHA. To get DHA directly—without the body’s conversion—one would have to rely on a fish source (salmon oil and other fish oils are most common) or an algae source, usually found in supplemental form. All the more reason why it was smart of you, Callie, to ask!

I don’t take a supplement on a daily basis, but I would if I were pregnant (DHAs are important for fetal brain development) or if I had signs that I needed more than I get. I do occasionally have algaes in my smoothies and (more significantly) enjoy a number of oil blends that are EFA and DHA rich.

Lately, I’ve been enjoying the Vega EFA oil blend, with I asked to sample a few weeks ago (and the kind folks at Vega obliged). It’s delicious: like all hemp and flax oil blends, it has rich, nutty undertones. It works beautifully on massaged kale salad or drizzled into blended soups.

For DHA needs, Udo’s Oils makes a DHA oil blend that is also very high quality.

Have a great night, all!

xo

A number of you wrote in to the juicing post with questions about juice pulp: do I use it, compost it, or toss it? Well, I wish I could compost it, but composting in Manhattan ain’t easy (if any fellow NYCers have suggestions on composting in the city, let me know please!).  So the answer is that I toss it on occasion—always with a heavy conscience—and use it about 90% of the time.

I love juice pulp! I think it’s tasty, and an easy way to add fiber to meals. Many juice lovers use the pulp in crackers: for me to do that, I’d have to have the patience to actually make crackers, which I haven’t thus far. (My food dehydrator is still waiting to be un-packaged—bad food blogger!) So I like to add mine to guacamole (per this post) or sprinkle it on salads; I also sometimes add it to soup for some extra fiber and a nutritional kick.

Wait, you’re thinking. Is there any nutrition left in the pulp? Isn’t the whole point that the nutrients have been extracted? The answer is technically yes: if I were using a Norwalk juicer, there’d be nothing left but fiber. But most centrifugal juicers are imperfect enough to leave some nutrient content in the pulp. And this aside, it’s pretty yummy, and not worth wasting.

If you want the pulp of some of your ingredients but not others, just switch bags mid-juicing. I, for example, like the celery, kale, cucumber, and parsley pulp from my green juice, but can live without the apple and ginger pulp; I juice the apple and ginger first, switch bags, and keep going. That way the pulp stays separate. Once I’ve got the pulp, I can use it in one of these five ways:

Gena’s Top Five Uses for Juice Pulp:

1)    Crackers. Just because I’m too lazy to make them, my friends, doesn’t mean you have to be. Go ahead and google some recipes, or take a few hints from my friend Abbie, who uses the pulp in crackers frequently.

2)    Add it to your morning smoothie. Green powders? Blech. Use some real veggies to bulk up and add fiber and nutrients to your morning blend!

3)    Make burgers. Sound crazy? Just watch this informative video from my friend Dhru, and you’ll be making pulp burgers in no time.

4)    Make green guac. This is, of course, one of my favorite ways to use up my pulp! I’ve already psoted about it, but if you missed it, it’s very simple. Start with ½ an avocado. Mash it, and throw in a generous portion (1/2 – 1 cup) pulp, which should look something like this:

Add a squeeze of lemon or lime and some sea salt, and keep mashing, till it looks like this:

Eat it plain, or stuff it into romaine leaves for an easy lunch!

5)    Eat it plain! For me, the best meals are always the simplest. So it should come as no surprise that my favorite way to enjoy juice pulp is straight up, sprinkled with some sea salt and a squeeze of lemon and/or olive oil. I often snack on this or eat it as a mini appetizer before dinner. You could also eat it with a richer and creamier salad dressing: the possibilities are endless!

So it seems that this has been the week of juicing. I apologize for not having provided more food recipes lately; I’ve been truly swamped, in work and in life, and will be for another week or so. But I’m eager for things to clear up as we move closer to July, so that I can get back in my kitchen. In the meantime, hang in there, and I’ll be posting some food porn whenever I can!

Happy Friday.

xo

Hi everyone!

I hope, first of all, that you’ve had excellent weekends. It’s finally sunny in NYC; who knows if it’ll last, but I’m grateful while it’s here.

I’m so glad that the blended salad post was a hit! I hope to see some of the recipes in circulation soon The post led to an interesting question from my pal Diana, who asked:

“. . . you know how the juice stand at Coffee Shop has like a bajillion combos listed all over it? Most of the veggie ones are just listed under juice as opposed to the smoothie list, which is fruit heavy. It occurred to me that a smoothie of any of the juice combos might be tasty too – do you think the health benefits differ much between a juice vs. a smoothie made of the same things? (No added froyo or whatever.)”

This brought me back to a reader question from a few weeks ago, which read:

“I’ve been doing some research, and found that a lot of people feel that blending is superior to juicing. They point out that juicing removes the healthy fiber from the produce, which helps regulate blood sugar as the sugar from the fruits and veggies hits your system. They admit that for people with more severe digestive issues might benefit from this, but for everyone with normal digestion, blending might actually be superior . . .

On the other side, people argue that juicing allows the vitamins and other nutrients from the produce to go directly into the bloodstream without any work on the part of your digestive system. However, as I mentioned above, the anti-juicing people say this is actually a negative because the sugar in the fruits and veggies can cause a spike in blood sugar . . . This leaves me totally confused!”

The short answer here is that I don’t think that this is a contest, or a debate. Blending and juicing are both beneficial in different ways.

The purpose of juicing is to extract as much nutrition from vegetables as possible without activating digestion; that is, you’re enjoying a flood of nutrition without fiber. Isn’t fiber good for us, you’re thinking? Yes it is, and if you’re eating a plant-based diet, you’re getting plenty of it! Juicing enthusiasts don’t argue that fiber is harmful; they simply think that there are times when it’s desirable to get a rich flood of nutrition without the fiber. For example, people with very sensitive digestive systems often find it a relief to be able to snack on what is the equivalent of several cups of vegetables without having to stress about whether or not the high fiber content will be irritating.

The second way in which juicing and blending differ is volume. Unless you’ve got a tremendous appetite, you can’t eat all the produce that goes into a single serving of veggie juice several times a day! An average juice (for me) includes an apple, five large kale leaves, 1/2 a bunch of parsley, a large cucumber, eight large stalks of celery, and a knob of ginger. Or it might involve eight carrots, a beet, 1/2 a bunch of kale, an apple, a head of romaine, and eight stalks of celery. Get the idea? I could never devour that many veggies all at once, but I can juice them. Blending them would still allow me to consume a lot of vegetables more easily, but it wouldn’t be quite as efficient as juicing.

As you can see from my last post, I love blended salads, and consume them often. And now that summer’s here, you can bet I’m looking forward to plenty of fruit smoothies and coconut shakes, too! But they’re a different entity entirely from juice; I enjoy them both, and look to them for different reasons.

As for the blood sugar spike, that’s a reasonable concern. Juice that’s all apple or all carrot will give you a sugar rush or make you lightheaded: this is why it’s important to mix beets, carrots, and apples with a less sweet vegetables and greens. But properly made, juice should be high enough in celery, cucumber, greens, lemon, and other veggies to outweigh the sugar in apples or carrots (sugars that are, by the way, are perfectly suitable in reasonable amounts). And of course, I do not recommend juicing as meal replacement, which is where the real danger of blood sugar elevation lies.

If you have diabetes or a blood sugar imbalance you’ll want to speak with your doctor before you begin juicing frequently.

Bottom line? To compare blending and juicing is a bit like trying to evaluate the relative merits of yoga and marathon running. They’re comparable in that they’re both a form of exercise, but that’s pretty much where the comparison ends; juicing and blending are both a form of nutritional intake, but they’re as different as can be.

On that note, have a terrific Sunday evening! See you back here soon.

xo

Happy Wednesday, all!

So glad you liked Lindsay’s interview! And I can’t wait to award one of you with the e-book.

I’m excited to post a much-anticipated raw question of the week. It concerns everyone’s favorite health food, soy, and it’s place in a plant-based diet.

In the last two months, I’ve gotten a bunch of emails to this effect:

“Hi Gena. Just wondering: is uncooked tofu raw? And what are your feelings about soy? Is it good for us?”

In order to answer this question, let’s dissect it.

1)      Is uncooked tofu raw?

Packaged, uncooked tofu is “raw” in the sense of “unheated,” but most mainstream brands of tofu (I am not including certain kinds of fresh artisan and handmade specialty varieties, which have various processing methods) are made from coagulated soymilk. Soymilk, in turn, is made by soaking, grinding, boiling and straining soybeans. So no, it’s not technically “raw,” though that isn’t a good reason to avoid it.

Let’s get to the deeper question.

2)      Is soy safe?

There’s tremendous debate in the various health communities about the safety of soy. Both soy enthusiasts and detractors wield various studies and research, and neither group is entirely mistaken: the research is conflicting, and confusing.

In order to pick it apart, it’s important for us all to remember that, when we discuss soy’s potential harm, we’re essentially discussing what soy can or can’t do when eaten very habitually or even excessively. Many doctors and experts point out that Asian populations have been eating soy for ages without the apparent health problems that some of us are now attributing to it. This is 100% true, and the important thing to note is that those same populations don’t eat soy in as heavily processed forms as most Americans do, nor as frequently.

In spite of its reputation as a food primarily for vegetarians (compounded by the popular stereotype of all vegans and vegetarians as tofu fanatics) soy is a huge part of the SAD diet. It’s in nearly all processed food (often as soy isolate), which means it slips into items you’d never immediately associate with it, from baby formula to bread. Even if you hate tofu, you may be getting soy in places you don’t think you are.

The real question, at least in my mind, isn’t whether or not organic, non-GMO tofu or edamame is good for you. It’s whether tofu, coupled with a diet in which processed soy is eaten day in and day out, is good for you. In other words, I’m talking about the SAD diet habit of eating processed soy in excess, and not the choice to eat certain minimally processed soy foods in moderation.

Me? I choose to avoid eating highly processed varieties of soy–namely, the soy isolates found in so many vegan meat substitutes. And I’m generally conscious of my soy intake because soy foods contain phytoestrogens—in other words, plant-based estrogens. Soy’s estrogenic properties (the fact that it mimics hormones in the human body) are both its strength and its danger; they’ve been proven to mitigate the discomfort of menopause, and many believe that they can help reduce the risk of breast cancer. Then again, others believe that eating too much estrogen can actually enhance the risk of reproductive cancers. I’m the child of a breast cancer survivor, so I simply choose to take it easy with soy. I love organic, high quality tempeh and tofu, but they aren’t staples of my diet the way beans and grains are, and I doubt they ever will be.

It’s also worth noting that, if you have a thyroid condition, it’s important to watch your soy intake. Soy is a goitrogen—a food than can promote the formation of goiters. Goitrogens are known to slow down thyroid function; many nutritionists believe that soy is a likely culprit in thyroid disease.

Finally, those of you with very sensitive digestion should beware: soy can be tough on digestion. If you’re eating relatively unprocessed soy in moderation, you ought to do fine. But if you have IBS or constipation, you may find soy foods irritating. Work on mitigating the symptoms of your condition for a while, and when your GI tract is up and running smoothly again, add organic soy foods back in slowly.

Soy is a terrific transition food if you’re making the switch from a standard diet to a vegan or vegetarian one. Soy analogs (boca burgers, soymilk, soy ice cream) can be  helpful to many new vegetarians. I never quite got the appeal of meat analogs myself, but soy yogurt and soy milk were major dietary staples for a long time. Nowadays, I’m simply very vigilant about what  kind of soy I eat. Edamame is obviously the least processed. Tempeh is my favorite choice (I love the taste and texture). And organic tofu (handmade locally if you can get it) is the next best choice. I suggest steering clear of all soy isolates if you can.

As with all things, I welcome you to do your own research about this issue–and, if need be, to draw your own conclusions. I think independently, and I like to encourage others to do the same. Arm yourself with your own clear and independent understanding of the facts out there. I know that much of it is contradictory, so be persistent in seeking out truth!

And let me know if you have questions about my own take on the issue.

Phew! That was quite an answer! To lighten things up, I have a winner to announce! The winner of the Raw Wednesday Veteran’s Giveaway is #103: Cindy! Here’s what Cindy learned through Raw Wednesdays:

“I actually take a lot of flack for the avocados i eat..i eat one a day… love them, feel so great eating them and despite their price, (in California)..will continue. it started during pregnancy and now I’ve just continued.

I’ve tippie toed into raw before and now I am diving in. I meant to work towards a vegan diet and now I am heading raw.
I love the journey and what it teaches me about ME.

Raw food also teaches us so much about our relationships with food, and why we eat… for entertainment, boredom, socializing… it’s amazing

and I too am struggling with what my body agrees with and disagrees with.

i REALLY love your blog and the wonderful and helpful information you provide.

I am a new reader and will definitely be back for more posts.

Thanks”

Congrats, Cindy! I hope Sarma’s wonderful book can help you in your raw journey!

To those of you who emailed me about having missed the Raw Wednesday Challenge, it’s not too late! I welcome you to keep it up today and in the coming weeks. Let us all know what you learn!

Have a great day, everyone

xo

Happy Wednesday!!

I wasn’t planning on a lengthy post today, but I’ve been getting a high volume of questions from you guys about avocados and how many I eat. Just last night, I got the following two comments:

“hi gena!

i know avo’s are your favorite food, but i CAN’T seem to get over their fat content! PLEASE devote a whole post to them & help dispel all of the myths about how fattening they are. i feel like if i eat a avo everyday, i will turn into one (if you know what i mean). thanks gena. you are a true inspiration.”

And

“I am with Lisa about the avocados, please make a post about it! I’ve never really eaten them before and always hated guacamole (I know, crazy right?) but I really want to try them! I’m hesitant about their fat content mostly, but I’m thinking if I just start out with 1/4 of one I can work my way up to 1/2 or whole?”

Nothing frustrates me more than the bad rap so often attributed to the poor, innocent avocado—not to mention society’s generally foolhardy ideas about what is or isn’t “fattening.” The ”fat free” crazy of the mid-90s may be over, but our attachment to the idea that fats in food inevitably turn into stored fat on the body persists.

To dispel the “fat myth,” we need a two-pronged attack plan. We need to address the health angle (“are raw fats ‘bad’ for me?”) and the cosmetic angle (“will eating raw, plant-based fats make me gain weight?”). Let’s start with the health angle.

All fats are not created equal. I cannot stress this enough! When you’re wondering whether or not something is “fattening” it’s not so much the quantity of fat in the food you need to worry about, but rather the quality of fat in question. Mono and polyunsaturated fats (like those in avocados, young coconuts, nuts, and raw, cold-pressed oils) are the “good fats” we hear so much about:. They contain antioxidants, oils that help joints, nerves, and bones, properties that help to lower the risk of heart disease and high cholesterol, and proven effects on lowering high blood pressure. They also help us to feel sated, to digest fat-soluble vitamins (A,K, D and E), and they promote brain function. These fats—provided we eat them in reasonable quantities—are not only beneficial, but vital to our diets. Certainly, these fats are caloric, and so we need to eat them in moderation. But moderation doesn’t have to mean elimination: 1/4 of an avocado, 2 tsps of healthy oils, and one ounce of nuts are all reasonable serving sizes of healthy fats. 

What about cholesterol? To begin, it’s important to note that we need cholesterol in order to thrive, and that all of our bodies contain natural stores (there is no cholesterol in non-animal food sources, but even vegans and vegetarians produce cholesterol in their own livers–up to 800-1500 milligrams a day). When doctors test our blood for cholesterol numbers, they even distinguish between “good” cholesterol (HDL) and “bad” cholesterol (LDL); it’s primarily the latter that is definitively linked to heart disease, cancer, and stroke. To make matters more complicated, the link between dietary cholesterol and LDL (and its associated risks) is often hazy. Today, doctors say that some cholesterol in moderation (say, an egg twice weekly) is acceptable in a healthy diet. As a vegan, I would discourage this choice, but I won’t say that omnivores need avoid cholesterol like the plague.

Of course, the reason many of you are worried about these fats is aesthetic, not nutritional. You want to know eating fat will make you fat, and the answer, once again, is not if you’re eating healthy fat in moderation. If you’re binging on anything you’re not going to feel great, and you may retain weight.  But once again, dietary fat in and of itself is not a weight gain culprit. What causes weight gain tends is either a caloric excess (which eating fats may encourage, but certainly it doesn’t have to) and eating low-quality, processed, and overly fatty foods (like fast food and packaged snacks). The question when you sit down to a meal shouldn’t be “how much fat is in this?” but rather “what kind of fat is this?” and “is this a reasonable portion size?”

Holding an avocado up to those standards, you’ll see that it’s full of beneficial properties and easy to portion sensibly. So try not vilify it. As part of a healthy, balanced, and plant-heavy diet, fats are not only safe for us to eat, but downright vital for our health and well being. Whip up a batch of guacamole today!

xo