Topsoil Kitchen & Market’s Planted Meal Plan

Starbucks New Plantbased Option!

Mon, 15 Mar 2021 15:03:26 GMT

Starbucks recently released their new Chickpea Bites & Avocado Protein Box and boy are they tasty! Most of the Starbucks in the area sell out before noon everyday. Goes to show the need for more plantbased options, I digress. These boxes are packed with protein and fiber as well as being a good source of iron (30% of daily value). The caveat is the high fat, saturated fat and sodium content.

A majority of the fat and saturated fat content is from the avocado dip, nuts and seeds, which are obviously sources of your good fats (i.e. polyunsaturated and monounsaturated fats, --help to reduce the risk of cardiovascular disease), just not so good if you are sticking with a low fat diet. A good habit is to only consume half of the avocado dip and save it for later or another day. You could add some pico de gallo to it to make guacamole, use it as a spread, or add some vinegar to it to make a dressing, all of these are good, low calorie/healthy choices to use your avocado dip at a later date.

Because of the high fiber and protein content you do in fact feel full after consuming the box. Additionally the veggies taste crisp and delicious too. I recommend that you pair the box with water and drink in between each bite or couple of bites to enhance satiety. In conclusion, I am pleased with this option, if I had to grade them on the overall content and nutrition of the box, I’d give Starbucks a B. They could lessen the avocado dip portion size and increase the number of veggies, everything else can stay the same.

If you forgot to bring your lunch and know that you have a busy work day ahead of you, grab the Chickpea Bites & Avocado Protein Box from Starbucks and you’ll be set until you get home!

Topsoil Kitchen & Market's Planted Meal Plan Review

Wed, 09 Dec 2020 06:49:22 GMT

Topsoil Kitchen and Market, located in downtown Travelers Rest, SC is a farm to table restaurant featuring a James Beard Foundation Semifinalist Chef, that has some of the best offerings you can find in the Upstate. They host various events including Supper Club and festivities, offer Whole Foods Plant Based options and provide the opportunity to purchase fresh groceries!

We recently had the opportunity to taste some of Topsoil’s “Planted” options and we were truly impressed! Their Planted Meal Plan, which is a weekly ready to eat meal kit, offers award winning chef-made 100% locally sourced and absolutely delicious meals. Each kit includes five meals, that are freshly prepared with flavor and nutrition in mind for only $75!

First, we have a delectable Soba Salad consisting of peanut sauce, ginger, scallion, and furikake. This picturesque dish had a delicious peanut and gingery taste; offering a protein packed dish that requires no heating! Next, is one of our favorites, the Fried Jasmine Rice with King Trumpet Mushrooms. This dish was bursting with flavor in every bite and the mushrooms provided a meaty texture that will please any palate. Third, is the Truffled Cauliflower Risotto; a dish topped with lightly sprinkled vegan cheese. This savory dish would satisfy any type of eater. Next, is the Potato and Wild Rice Chowder. This soup will comfort you on a chilly day, providing a savory taste with great texture to give you enough fiber to keep you full. Lastly, we have the Sweet Potato Green Curry. This curry dish was delicious from start to finish. It could satisfy any palate, which had enough spice to provide the necessary flavor, but not too much for those who can’t handle the heat. Each dish was amazing and easy to heat and serve. Most serving sizes of the meals can actually feed two people; however, Topsoil Kitchen & Market recognizes that most individuals would only be satisfied if they had each dish for themselves.

In addition to providing delicious cuisine, health is a factor in almost all of the dishes. A Plant Based Whole Foods (PBWF) diet is a lifestyle in which one eats minimally processed foods including: fresh fruits, vegetables, legumes, and grains. Topsoil Kitchen & Market meets the needs of individuals aiming to sustain a healthy diet including PBWF. The Planted Meal Plans change each week since the food is locally grown. These dishes are straight farm to kitchen from their trusted farmers and Topsoil’s very own farm. This is delicious food you can trust (especially during the pandemic). When you look at the nutritional aspect, you are most definitely getting the necessary nutrients to sustain a healthy lifestyle. For more information about Topsoil Kitchen and Market and their Planted Meal Plans menu, please visit https://www.topsoilrestaurant.com/ .

Let's Get Physical in the Living Room

Wed, 20 May 2020 07:13:03 GMT

Netflix, Hulu, and Disney + are just a few of the apps that have us glued to our seats and beds while in quarantine. It is hard to get out and go exercise when you can binge watch your favorite shows. Additionally, with the rainy season, it’s tough to go outside and exercise if you don’t have a gym membership. We want to give you some tips on how you can exercise or stay active while in your room or living room.

Pick a setting and exercise. Do your favorite exercise (i.e. 10 jumping jacks, 10 burpees, 20 sit-ups, etc.) everytime the show you are watching has a scene in a certain setting (i.e. an office setting or an outside setting, etc.).
Make some moves during commercials. If you are using Hulu, live TV or another app that has commercials, do an exercise when the commercials come on.
Sit and burn calories at the same time. If you want to sit while you exercise. Click here to learn what you can do with some dumbbells and/or can goods.
Move-it with board games. If you like board games add exercises to it, similar to the above commercial breaks. Do an exercise directly after your turn until it comes back to you. Make it unique and add your own twist to various board games to make them more physically active.

Just remember, a healthy body incorporates 80% healthy eating and 20% active living. It is easy to overdo it with physical activity. Drink plenty of water, take breaks and most of all, HAVE FUN!

Staying Fit While in Quarantine

Thu, 16 Apr 2020 05:51:34 GMT

Maintaining your exercise routine during this time is vitally important. The American College of Sports Medicine explains why and how exercise boosts your immune system in this article.

Aside from the benefits to your immune system, and the need to keep burning those calories (we're all way too close to the refrigerator and pantry these days), keeping active has immense mental and psychological benefits.

Here are some ideas for staying active during your time at home:

Walking : Walking is perhaps the easiest and cheapest way to incorporate movement and exercise into your daily life. You might consider going for a walk every morning before or after breakfast. Or maybe you prefer an afternoon or evening stroll. Plan to get outside every day. Walking can also be a great family activity, so bring the kids and get them moving.
Running : If you're already a runner, we don't need to tell you about the wonderful benefits of running a few times a week. If you're not, perhaps now would be a good time to start. Start easy by incorporating short run intervals (about 1 minute) into your walks. Check out the Runners World Couch to 5k plan for an idea of how to get started. You can also contact our newest VV Spot Tour Guide, Cat Oliver , who is a Road Runner Club of America (RRCA) Certified Running Coach, if you have questions. She can design a custom plan for you for everything from running your first 5k to your first marathon, or getting back into shape after pregnancy or an injury.
Strength Training/Classes : The options for online classes can definitely be overwhelming. A great place to start is Fitness Blender , which allows you to search for classes, most of which are free, based on criteria such as equipment type, length, and intensity. There are also some very popular subscription services worth exploring. Peloton App ($13/month; free 90-day trial) is a great option and you do not need special equipment like a Peloton Bike to use the app. Daily Burn ($20/month; 30-day free trial) also offers a variety of classes for all fitness levels. Crunch Live ($10/month; 10-day free trial) also offers a range of classes, including a Quickie class that is only 15 minutes.
Virtual YMCA: Check out the Virtual YMCA for exercise classes, tips from a registered dietitian, resources for spiritual and emotional health, and resources for navigating these challenging times.
Biking : If you have a bike, now is a good time to use it. The feeling of freedom and speed you get on two wheels is definitely a mood-lifter.

If you have not already, make this quarantine time an exercising opportunity. Be safe and take your time!

Is Soy Safe to Eat?

Sat, 08 Sep 2018 18:38:00 GMT

We’ve all heard it: soy is good for you! No wait, soy is bad for you! No, wait, it’s good for you, maybe! It’s confusing to figure out the final verdict. But in the world of nutrition rarely is there a final verdict. Research is constantly developing and changing what we know about nutrition and how it impacts the human body. However, in recent decades there have been over 10,000 peer-reviewed journal articles published about soy, or more specifically the isoflavones found in soy. So I read all 10,000 articles to write this blog for you all. Just kidding! I’ll briefly explore the most controversial topics surrounding soy, and as always I’ll post links to reliable sources for you to do more in depth reading if you’re interested.

If you’re vegan or vegetarian (VV), naturally you will come across soy and soy foods. Soy is a fantastic plant-based protein source and is a versatile legume. Let’s have a Forrest Gump and Bubba moment here...you can roast it, boil it, stir-fry it, steam it, there’s tempeh, tofu, soy nuts, soy milk, miso, soy protein isolate...you get my point. Like I mentioned, most of the research for soy is centered around isoflavones. These are plant estrogens, or phytoestrogens, that share a similar structure with the human form of estrogen. That means it can interact with the body’s estrogen receptors and have effects like estrogen or block the effects of estrogen. Let’s explore some of the main controversies that could affect your average adult vegan.

Feminizing Effects

Let’s go ahead and address this one first. If you’re a dude who eats soy, will you grow breasts? Only if you’re eating A LOT of soy. I’m talking 12-20 servings a DAY. And this evidence was from 2 case studies--or in other words only 2 men were studied and they experienced tender and swollen breast tissue, or gynecomastia. That should serve to quell fears and show how unlikely this is. Other concerns regarding negative effects on sperm and fertility have been shown through research to not be an issue. In fact research has shown that regular soy consumption in men has significant risk reduction for prostate cancer.

Cancer

There is a negative perception of soy and breast cancer, especially in regards to estrogen receptor positive breast cancer. However, research shows soy has either a neutral or protective effect against breast cancer. In fact, young girls who eat soy regularly have a lower lifetime risk of developing breast cancer. In general, the studies are using about 2 servings a day or less.

There is also evidence to support soy’s protective effects against colon and prostate cancer.

Thyroid

The research to date has shown soy products do not cause hypothyroidism in healthy adults. However, one 2011 study did show a faster progression to overt hypothyroidism in adults who already had subclinical hypothyroidism when consuming 16 mg of isoflavones from soy protein, an amount that would be typical of a vegetarian. Therefore for these individuals, it would be wise to avoid soy or greatly limit intake. For those who already have hypothyroidism and are taking thyroid medication, soy foods can affect absorption of the medication. It is advised to separate taking your medication by 1-3 hours before eating. Otherwise, it is safe for you to eat soy foods. Drastically changing the amount of soy foods you eat could affect the dosage needed for your medication. Check in with your doctor or pharmacist for questions regarding your thyroid medication and interactions.

Soy isoflavones can use up iodine that is needed to make thyroid hormone. Because of this, those who do not consume enough iodine can experience a negative impact on thyroid health from eating soy. For most Americans, about 50% of iodine consumption comes from dairy products. Therefore vegans in particular need to be aware of their iodine consumption to ensure adequate intake and prevent deficiency. Using iodized salt and eating foods such as seaweed contribute to iodine consumption.

Mineral absorption

Like other beans and whole grains, soy contains phytates and oxalates that can affect mineral absorption. The main concerns are around iron, calcium, and zinc. Iron was long believed to be poorly absorbed from soy, but thanks to new research techniques we now know that iron absorption is quite good from soy. Vegetarian women who eat 2-3 servings of soy daily have comparative iron status to women who consume meat. Calcium bioavailability in soy is also better than once thought. Absorption of calcium from soy milk fortified with calcium carbonate was nearly the same as from cow’s milk. Zinc absorption rate is about 25% less than from animal foods. However, soy is not a very good source of zinc to begin with.

GMO (genetically modified) Soy

GMO soy has been around for decades. As of yet there are no science-based links to adverse health effects, but many are concerned over potential health effects and ethical and environmental impacts. If it’s important to you to avoid it, buy products that are labeled USDA certified organic (organic foods cannot be genetically modified) or look for the non-gmo project label.

Bottom Line

Soy provides more protein than other legumes. For example ½ cup of edamame has about 11g protein while 1/2 c of black beans has about 7.5 g protein. The isoflavones found in soy have proven beneficial health effects. As long as you’re not allergic, there’s no need to avoid it completely. As with all foods, it’s best to stick with less processed versions: tempeh, soy nuts, edamame,etc. They retain the fiber, fatty acids, and isoflavones that make soy beneficial. Tofu made with calcium sulfate and soy milk fortified with calcium and vitamin D make for a nutrient rich source of calcium in the vegan diet. Fermented forms of soy are great (miso, natto, tempeh), but not necessarily superior to non fermented. Highly processed soy or isolated soy protein products can be high in sodium, but it just depends on the product. As with other foods, look for short and simple ingredient lists. All things in moderation--for example, it’s ok to eat a processed soy burger if it helps you achieve your goal of avoiding a hamburger! It can be surmised from the research that 2-4 servings a day of soy would be beneficial. But keep in mind that there can be too much of a good thing and it would be prudent to keep this recommendation from Mark and Virginia Messina in mind: “Nevertheless, because an important dietetic principle is to consume all foods in moderation, and there is a wide variety of legumes from which to choose, a reasonable upper intake recommendation for soyfoods is four servings per day.”

What has your experience been with soy? We’d love to hear from you!

Sources:

Messina M, Messina V. The Role of Soy in Vegetarian Diets. Nutrients. 2010;2(8):855-888. doi:10.3390/nu2080855.

https://www.fertstert.org/article/S0015-0282(10)00368-7/fulltext

Safety of Soy Foods

https://vegetariannutrition.net/docs/Soy-Safety.pdf

Soy and Your Health

https://www.pcrm.org/health/health-topics/soy-and-your-health

Soy

https://veganhealth.org/soy/

How to Create a Balanced Vegan Plate

Tue, 24 Jul 2018 15:06:00 GMT

Hello VV Spotters! Do you remember the old food pyramid?

Since 2011, you may have seen the new version of the pyramid called My Plate . When I was leading classes on weight management one of the first topics we would cover was how to create a balanced plate. We would use My Plate as our jumping-off point. Despite some of its flaws and controversies, what I love about My Plate is it gives a visual of what a plate should look like for a balanced meal. I often use this visual when brainstorming meal planning for my family--making sure I have a variety of food groups, emphasizing vegetables, a visual cue for portion sizes of each food group, etc...Now, if you’re eating vegetarian/vegan (VV), My Plate is going to need some tweaks. Good news! There are some amazing resources that have taken this concept and created a visual guide for those eating VV to build a balanced meal. The idea is to quite literally build your plate to match the image, each section represents the amount of space the food group should take up on your plate. Let’s do a quick comparison of them below:

The Vegan Plate : Created by Registered Dietitian Brenda Davis, author of several best-selling books on vegan and vegetarianism, among many other accomplishments from her years as a leader in the field of nutrition. This plate is divided into 5 groups: fruits, grains, vegetables, legumes, and nuts/seeds. In the center of the plate overlapping each category is a section to remind you to include foods rich in calcium from each food group. On the side is a “group” reminding you to include other essential nutrients important for VV-ers: omega-3’s, vitamin B-12, vitamin D, and Iodine.

My Vegan Plate : From the Vegetarian Resource Group, a non-profit that has promoted vegetarianism for 35 years and publishes The Vegetarian Journal. This plate is divided into four sections: fruits, grains, vegetables, and protein. Calcium is a group served on the side. This version of the plate also reminds you to include sources of vitamin D, iodine, and vitamin B-12.

The Plant Plate : Another amazing Registered Dietitian and vegan advocate with several books and many publications to her name, this version by Virginia Messina is another winner. Her version of the plate also has 5 sections: fruit, grain/starch, vegetables, legumes, and nuts/seeds. The perimeter of the plate highlights choosing calcium-rich foods in each group, and on the side is the reminder to include iodine, omega-3, and vitamin B-12. She also shows foods like olive oil and almond milk as optional additions. I love how she includes the recommended number of servings for an entire day in each group (the little blue circles with a number in it). And I especially appreciate her tip that reminds us all to take a deep breath when trying to implement these guidelines and not get too rigid :

Keep the focus on whole plant foods, but don’t get too obsessive about this. Gently processed foods can be helpful for meeting nutrient needs and they can make your healthy vegan diet easier to stick with for the long term.

The Power Plate : From the Physicians Committee for Responsible Medicine, a must-follow group of physicians, dietitians, and scientists working to change the way the medical community views treatment and prevention of chronic disease and research. This includes an emphasis on non-animal research models, nutrition as medical treatment and a priority research area, health education, and policy work. The Power Plate is divided into 4 groups: fruits, grains, vegetables, and legumes. It's guide also makes mention of giving special attention to calcium, vitamin D, vitamin B-12, Iron, and omega-3 sources.

What we see from each of these plates is more or less the same food groups: fruits, vegetables, grains/starch, legumes/protein, nuts/seeds. Special attention is paid to calcium, vitamin B-12, vitamin D, iodine, omega-3’s and iron.

By simply building your plate to look like these, you will be well on your way to eating a balanced meal and one that provides adequate intake of the nutrients VV-ers need. The best part is these visuals allow you to do so without counting or measuring! As always, it's important to remember these guidelines are for the average, healthy adult. Your needs may vary, so for specific needs, always talk to a registered dietitian. Be sure to click on the links to explore these evidence-based and reliable sources on VV diet and lifestyle. I hope you’ll check them out and let us know what you think!

Do Vegetarians and Vegans Need a Vitamin B-12 Supplement?

Wed, 06 Jun 2018 18:59:00 GMT

Hello VV Spotters! In my last nutrition post we talked about protein needs for vegetarians and vegans. For this post, let’s look at another nutrient that is important to pay attention to in the vegetarian and vegan (VV) diet: Vitamin B-12. Vitamin B-12 is an essential micronutrient that is needed for normal neurological function and to make red blood cells and DNA. Vegetarians, and vegans in particular, can be at risk for inadequate vitamin B-12 intake. Let’s talk about why that is.

Ever heard any of these before? B-12 can be made by bacteria in the mouth or the gut, so vegans don’t need a supplement…Don’t wash your vegetables and you can get B-12 from the soil left on them...I can get enough B-12 from fermented foods, nori, spirulina, or chlorella algae....These are myths and let’s set the record straight today with evidence-based information to help you decide if you need a B-12 supplement.

Food sources

Vitamin B-12 is not found in foods of plant origin. It is only found in animal sources where it is made either in the animal’s intestines or through it’s own diet. Therefore, fish, poultry, meat, eggs, and dairy foods are all good sources of B-12. Though it is true that our own small intestines can make some B-12, it is not enough to rely on to prevent deficiency. Vitamin B-12 from sources such as fermented foods, seaweeds, algae, or organic produce is either not supported by research or do not provide reliable amounts of B-12. This debunks the myths mentioned at the beginning of the blog and if you’d like to read more about it click here for research presented by Jack Norris, a health expert in the vegan community.

Because B-12 occurs naturally in animal foods only, fortified plant sources of B-12 are where those eating VV need to look for sources. Some examples include ready to eat cereals, meat analogues, soymilk, nutritional yeast, and protein bars. Be sure to check the label of foods when looking for fortified sources since not all types of these products are fortified and the amounts used in fortified products may change over time.

The Recommended Dietary Allowances of B-12 for a healthy adult is 2.4 mcg/day. If you’re a vegetarian that consumes dairy and eggs, you are more likely to get enough B-12. If you are a more strict vegetarian, or vegan especially, then you need to be sure to include fortified food sources and/or supplements.

Deficiency

Now that we’ve talked about sources of B-12, you can see how those who consume a VV diet could be at risk for deficiency. So what does B-12 deficiency look like?

"Vitamin B12 deficiency is characterized by megaloblastic anemia, fatigue, weakness, constipation, loss of appetite, and weight loss. Neurological changes, such as numbness and tingling in the hands and feet, can also occur. Additional symptoms of vitamin B12 deficiency include difficulty maintaining balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. The neurological symptoms of vitamin B12 deficiency can occur without anemia, so early diagnosis and intervention is important to avoid irreversible damage. During infancy, signs of a vitamin B12 deficiency include failure to thrive, movement disorders, developmental delays, and megaloblastic anemia." - Office of Dietary Supplements vitamin B-12 Fact Sheet

Another myth out there is that it takes years to become deficient in B-12. When someone becomes vegan, it is true that they likely have enough B-12 stored in their liver to prevent a severe deficiency for many years, however the beginning markers of B-12 deficiency can actually be found after only a few months. Therefore, you can imagine how vitally important it is for a pregnant or nursing VV mother to ensure adequate B-12 intake, so that her infant does not develop deficiency since the child will have no such reserves at birth. Untreated B-12 deficiency in a baby could result in permanent neurological damage, so be sure to consult a doctor or pediatrician about supplementation if you are pregnant, nursing, or feeding your child a VV diet. Older adults are also at an increased risk of deficiency since it is common as we age for the stomach to make less acid, making absorption of B-12 a problem. Other GI disorders can put one at risk as well.

Studies have shown that vegans who did not supplement with B-12 showed higher levels of homocysteine, a byproduct of protein metabolism, that when elevated is associated with increased risk of dementia, heart disease, and stroke.

Folate or folic acid, which VV eaters tend to get high levels of in their diet, can actually mask a B-12 deficiency by correcting anemia, but not fixing and maybe even exacerbating neurological damage. It is not recommended for healthy adults to consume more than 1,000 mcg/day of folic acid a day.

It is a good idea for all VV eaters to talk to their doctors about testing their B-12 status.

Supplements

Most supplements come in the form of cyanocobalamin. Other forms you may see are methylcobalamin and hydroxocobalamin. Good news is that the form of B-12 used in supplements and fortified foods is made by bacteria and is not sourced from animals (but always be sure to check the other ingredients in the supplement to ensure it is vegan if that’s your goal). No one form of B-12 has been shown to be more bioavailable or better absorbed than others. Absorption depends more on the body’s ability to absorb it. In fact, a healthy adult who takes a 500 mcg supplement probably only absorbs about 10 mcg of it. Sublingual tablets or lozenges are not superior, so don’t be fooled by any marketing saying it is. Intramuscular injections by prescription can be used for severe deficiency or for those with malabsorption issues.

Take home recommendations from the Vegetarian Nutrition Dietetic Practice Group :

-If you are a vegetarian, especially a vegan, you should ingest a reliable vitamin B12 source, such as fortified foods or supplements.

-Ask your doctor if your vitamin B12 level should be checked on an annual basis.

-Regularly use foods fortified with vitamin B12 and/or take vitamin B12 supplements.

-Ensure your vitamin B12 is adequate prior to becoming pregnant, during pregnancy, and while breastfeeding.

-Older vegetarians, especially vegans, may need higher doses of B12 due to age-related absorption problems.

-Higher doses may be needed for individuals who are already deficient.

Learn more about this topic by perusing the sources for this post. Thanks for reading!

Sources:

http://www.todaysdietitian.com/newarchives/0418p38.shtml

https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

https://vegetariannutrition.net/docs/B12-Vegetarian-Nutrition.pdf

https://veganhealth.org/vitamin-b12/

Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Melina, VesantoCraig, WinstonLevin, Susan et al. Journal of the Academy of Nutrition and Dietetics , Volume 116 , Issue 12 , 1970 – 1980.

https://doi.org/10.1016/j.jand.2016.09.025

Food Allergies in Restaurants

Wed, 23 May 2018 02:31:00 GMT

According to the Centers for Disease Control and Prevention (CDC), food allergies are amongst the leading health concerns on the rise in the U.S. To deal with this, several childcare centers have gone peanut-free and schools now have peanut-free tables and areas in the cafeteria. The Food and Drug Administration (FDA) has implemented regulations for the packaging of food, making sure it lists the potential allergens; including cross contact and what it contains. However, the places in need of intervention are restaurants. This is where a majority of food allergic reactions occur. Regulations, standards, and required certifications that restaurants need to ensure allergen safety or awareness for their customers are non-existent in several states. Only five states have a policy covering food allergies in restaurants. These policies vary from not covering enough, to requiring thorough training to managers and other staff members.

ServSafe is a food and beverage safety training and certificate program administered by the National Restaurant Association. Many restaurants complete various certifications from the program. However, very few complete the Allergen training. Studies have cited knowledge and time as barriers for restaurants not accessing the training. A CDC study that examined restaurant managers and staff attitudes related to food allergies noted that some participants believed a person with a food allergy can safely consume a small amount of that allergen. As a mother of a child with many food allergies and horrible reactions at restaurants. I decided enough is enough.

This summer VV Spot will release the VV Spot Allergen Training. This training will educate restaurateurs, managers, and staff on how to prevent food allergic reactions, with the focus on cross-contact, the top allergens, and many other factors to help them gain customers trust. According to a recent Gluten Free Media Group study, the top three factors when eating out are gluten-free/allergy charts, safe product substitutions, and knowledgeable staff. In fact, 83% of people that went to a restaurant and had a negative experience said they would never return. Ultimately, restaurants are losing business for not being equipped to handle people with dietary restrictions.

What Can I Do As A Consumer?

I certainly hope you don’t have a negative experience at a restaurant, but if you do, please speak up. A recent study indicated a majority of consumers that had a negative experience at a restaurant failed to report it to the restaurant. I recognize my error in not speaking up and never returning. Lets all make this change!

Make them aware of VV Spot. Share our information with the restaurant. Let them know that we offer a low cost training to equip them to handle consumers with food allergies and other dietary restrictions.

Finally, check out these great apps and resources for information dealing with allergies and finding restaurants that are allergen-friendly!

https://www.healthline.com/health/allergies/top-iphone-android-apps

Click here to learn more about Food Allergies.

References:

https://www.cdc.gov/nchs/products/databriefs/db121.htm

https://www.cdc.gov/nceh/ehs/ehsnet/docs/jfp-food-allergies.pdf

Food Allergy Knowledge and Training Among Restaurant Employees August 2016 International Journal of Hospitality Management DOI 10.1016/j.ijhm.2016.05.004

Gluten Free Media Group, 2018 (Unpublished)--Gluten Free & Allergry Free Conference Handout

Great Wolf Lodge Vegan Review

Wed, 09 May 2018 00:00:00 GMT

If you are looking for some close to home summer fun, I would recommend the Great Wolf Lodge in Concord, North Carolina. The hour and some change ride from Greenville is not too long for your child(ren) and the lodge has something for everyone to enjoy.

When you purchase lodging you automatically get tickets to the waterpark. The waterpark is made for people of all ages, they have life jackets that can fit most infants to children up to 90lbs.

Click here to view all the great things the Great Wolf Lodge has to offer.

Now for the food!

The Loose Moose Cottage will be your best friend. However, it is only open for breakfast and dinner. While they do not regularly serve vegan options, the chef there is amazing. At our most recent visit she helped us every step of the way, making us a special vegan and gluten free pancake for breakfast along with potatoes. The oatmeal in the buffet line is vegan, along with sauteed vegetables at the omelette station (just indicate that you are vegan so the chef can make it on an untouched/clean surface). They of course have fruit available as well.

We did not have dinner at the Loose Moose Cottage because we ordered out (which is a lot cheaper than the food prices at the lodge), but if you notice there are no vegan options, I know for a fact the chef will whip you up something great.

Lunch Is Difficult

There are three other dining spots at the Great Wolf Lodge.

Hungry As a Wolf: the only vegan option is a salad without cheese and meat.
Buckets Incredible Craveables: vegans can have chips and salsa and fruit, but it’s premade with yogurt on the side.
Lodge Wood Fired Grill: sweet potato fries (honestly not the greatest) and mixed vegetables (those actually tasted good).

Overall, for vegans what you can expect is a mediocre lunch but a great breakfast and dinner at Great Wolf Lodge. For our vegetarian friends, you of course have tons of options available to eat throughout the day!

Let’s Talk Protein

Wed, 25 Apr 2018 13:49:00 GMT

How do you get enough protein?!

Does that sound like a familiar question as a vegetarian/vegan (VV)? Or is it a question you asked yourself when transitioning to this lifestyle? Turns out it’s not as difficult as one might think. In fact, VV eating patterns provide enough, often more than enough, protein when total calorie intake is sufficient.

Complete vs Incomplete Protein Myth:

Protein is a macronutrient that plays numerous roles in the body. It’s a main structural component of muscle, skin, blood, etc. and much, much more. Protein is made up of building blocks called amino acids. Our body can make some amino acids on its own, but others are considered ‘essential,’ meaning the only way to get them is to eat them. That’s where the terms ‘complete’ and ‘incomplete’ protein come in to play. Complete proteins are foods that have all the amino acids the body needs (like meats) and incomplete proteins only have some of the amino acids (like beans). From this came the idea that a person would need to combine incomplete protein foods to create a complete, or complementary, protein. For example, eating rice and beans together. However, we now know that the body can pool the amino acids in the liver and use them as needed to create complete proteins, therefore there is no need to combine proteins specifically at each meal. So all of that to say….don’t sweat trying to create ‘complete’ proteins in your VV diet! Odds are you will eat enough of all the amino acids throughout your day. For funsies though, it is cool to know that there are a few plant-based ‘complete’ proteins like soy and quinoa!

How much do I need?

The Recommended Daily Allowance (RDA) for protein is based on an average adult needing 0.8g protein/kg body weight. This comes out to 46g of protein a day for an adult female and 56g of protein a day for an adult male, on average. You can see this chart here . Of course, this will vary throughout the lifecycle and children, adolescents, elderly, pregnant or lactating women, and athletes will have higher needs.

If you’re vegetarian, these RDAs apply to you too since protein from eggs and dairy are easily digested. Vegan sources of protein aren’t quite as easy to digest and therefore vegans may benefit from upping their protein needs to 1.0 g protein/kg body weight and even slightly higher for older individuals.

If you’re unsure if you’re meeting this threshold of protein needs one way to check yourself is to log a few days of your typical eating pattern in a food diary like My Fitness Pal or Super Tracker. And as always, if you have more in-depth questions it is wise to consult with a Registered Dietitian Nutritionist.

Lysine, a special consideration in the vegan diet:

Lysine, one of those essential amino acids we mentioned earlier, is considered the limiting amino acid in the vegan diet. If you’re eating a varied vegan diet you’re likely doing ok. But it’s worth making sure you always include legumes such as beans, peanuts, and soy in the diet to make sure you are getting enough of the essential amino acid lysine. Vegan experts recommend at least 3 servings a day of legumes. To learn more about this and see serving sizes, click here to read information put together by Jack Norris, a Registered Dietitian with a great website about veganism or visit JackNorrisRD.com

Super cool fun fact about environmental impact:

“To produce 1 kg protein from kidney beans requires 18 times less land, 10 times less water, 9 time less fuel, 12 times less fertilizer, and 10 times less pesticide in comparison to producing 1 kg protein from beef.”- -Position of the Academy of Nutrition and Dietetics: Vegetarian Diets

Amazing, right?!

Enough already, just tell me what to eat!:

In a nutshell (pun intended), nuts, seeds, beans, peas, soy, and whole grains are great sources of plant-based protein. But let’s not reinvent the wheel! Here are some links to trustworthy resources to see protein sources in the VV diet:

https://www.healthline.com/nutrition/complete-protein-for-vegans#_noHeaderPrefixedContent

https://sweetvegtable.com/vegan-protein-sources-chart/

https://www.vrg.org/nutshell/vegan.htm#protein

Thanks for reading! What nutrition topics would you like to hear about next?

Sources:

Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Melina, VesantoCraig, WinstonLevin, Susan et al. Journal of the Academy of Nutrition and Dietetics , Volume 116 , Issue 12 , 1970 – 1980.

https://doi.org/10.1016/j.jand.2016.09.025

http://VeganHealth.org

http://Vegetariannutrition.net

https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly

http://www.todaysdietitian.com/newarchives/0217p26.shtml

Aldi Vegan Grocery Store List

Wed, 11 Apr 2018 10:51:00 GMT

As a mother on a budget, Aldi has low cost food and has many quick and easy shopping locations in the Greenville area. I have listed vegan options (aside from the common-sense fruits and vegetables) you can find on the shelves.

Almonds, Cashews and other nuts: these are great for roasting, as yogurt toppings, and trail mixes. The protein and good-for-you fat content of almonds make them a satisfying and nutritious addition to meals and snacks.

Almond Milk: I am not going to lie, it has a different taste when compared to Blue Diamond almond milk, but it's still a great vegan alternative to cow's milk! Also a great source of calcium and vitamin D since it is fortified with these nutrients. Use this to make delicious Overnight Oats.

Apple Cider Vinegar: excellent for sauces and dressings.

Black Eyed Peas: Like many other beans and peas these peas provide fiber, protein, and iron and pair great with quinoa or rice to make a filling meal. Black eyed peas make a great addition to salsas too!

Dried Fruit: another great addition to trail mixes and yogurts. Some dried fruits like apricots, raisins, and prunes are also nice sources of iron.

Flax Seeds, Hemp Seeds, and Chia Seeds: add them to your meal for additional fiber and healthy fats! They are a yummy addition to smoothies, Asian inspired meals, and breakfast dishes.

Frozen Fruit: just add spinach, avocado, and banana and you have a nutrient dense breakfast smoothie! Mix into hot oatmeal to cool it down and add some natural sweetness.

Frozen Teriyaki Veggies: I personally have never tried the teriyaki sauce, I only use the veggies, but they are great for Asian inspired meals.

Garbanzo Beans a.k.a. Chickpeas: Like other beans, these provide a source of protein and iron and can be a main ingredient for several dishes including, tacos and taco salads, chickpea salad , and many more delicious items!

Gluten Free Noodles: a good replacement for regular pasta in gluten free Italian and Asian dishes.

Guacamole: great addition to the sweet potato breakfast toast, good with several southwest inspired dishes as well.

Hummus: great for sandwiches, salads and wraps, as well as good for dipping with pretzels and chips!

Kale and Quinoa Veggie Burgers, Black Bean Burger, and Frozen California Veggie: these are Aldi's vegan alternative burgers.

Maple Syrup: pure alternative to the processed syrups.

Pretzels and Pretzel Slims: good lunch packing snack for both adults and kids. Taste great with hummus!

Quinoa: a yummy addition to just about any meal and a fantastic source of protein and fiber. You can cook it with vegetable stock to add some extra flavor. Add quinoa to your salads or use it as a rice alternative when you need to switch things up. Add southwestern inspired spices to it and make a burrito! It's also a gluten-free friendly whole grain.

Rolled Oats and Steel Cut Oats: fantastic for breakfast meals like overnight oats and another good source for iron.

Seedastic and Knock Your Sprouts Off: are wonderful vegan and unprocessed bread alternatives to use for sandwiches and french toast ! Be sure to keep frozen so it can stay fresh.

Spaghetti: easy alternative!

Tropical Trail Mix: if you don't feel like making your own, they already have some for you!

Vegetable Broth: adds flavor to items that would regularly cook with water like quinoa, grits, and rice.

Walnuts: make some delicious taco meat with it!

Whole Kernel Canned Corn: come on, it's corn I don't think I need to say anything here!

The total cost of all these items is under $75! Mind you, the quinoa and frozen items can last for months.

Organic items: all items in this list cost under $22

Quinoa

Canned Garbanzo Beans

Canned Black Beans

Canned Pinto Beans

Olive Oil

Pure Sugar

Avocado Oil

Vegetable Broth

Apple Cider Vinegar

Who said it's expensive to eat vegan?!? What are some of your favorite products that you pick up when grocery shopping?