You Can't Beat Zero Heartburn--No Meds Needed (Anymore)!

You Can't Beat Zero Heartburn:I Lost Mine When I Went Vegan

It is NOT about willpower. It is about reclaiming your health and vitality.

And it doesn't require a pill:

My husband found this add in a magazine yesterday and saved it. He has heard me tell this story to people. Maybe I have even shared with you about how I no longer have daily heartburn since I changed my diet. If you want to hear my story, read on...

Heartburn used to be a chronic daily condition for me. When it first started to bother me I would chew Tums, every now and then. But, over time, heartburn was something I dealt with daily. When Tums was no longer effective, my sister recommended Pepcid. I began taking them every morning (since I would wake up with low-grade heartburn) and again in the afternoon (to get me through the rest of the day). I tried to figure out what foods or drinks were causing the heartburn. A few trigger foods were processed granola bars, such as Nature Valley Sweet and Salty bars. Coffee creamer, especially the tasty flavored varieties, always activated my heartburn. Other foods caused it, but it was hard to figure out which ones they were because it seemed like I never got relief from it. But Pepcid (or a generic substitute) would solve the problem. I told my doctors about my daily need for Pepcid. They were not concerned and offered no solution, so I accepted that taking daily antacids was just part of getting older. God forbid if I would attempt traveling without them. For those of you who live with heartburn or acid reflux issues, you know the misery to which I am referring.

If you have been following my health journey, you know that I "dove into" nutritional research in order to discover what a human should eat in order to be healthy, find a normal body weight, and feel good. That journey began in February of 2013. I was tired of accumulating weight and feeling discouraged about dieting. No one seemed to have the answer. And I wasn't the "Weight Watchers" type. Through my extensive research and experimentation with applying what I learned to myself, I lost weight and learned how to eat. I had learned that a diet rich in animal products (i.e., meat, eggs, and dairy) causes inflammation. Since I had been feeling "swollen" (and not just overweight), I decided to remove those foods from my diet and see if it made a difference. I immediately felt (and looked) less swollen. And the bonus was that I no longer had heartburn. I only took my antacid remedies when I felt the acid in my throat or stomach. And after a couple days of not needing my twice daily Pepcid, I realized that something was different in my system. How could it be that for a string of three or more years that I needed it twice per day and now my heartburn had disappeared? So people ask me if I miss meat, ice cream, or especially cheese. My answer is no. I really truly don't. Once you figure out what makes you feel and look swollen (face, neck, arms, chest, joints, belly, legs, feet, etc.), wouldn't you be happy to NOT eat them? If you figured out what food(s) gave you daily heartburn, wouldn't you be thrilled to eliminate it? To realize that my swollen features were disappearing at the same time my heartburn was eliminated, all by eating whole foods that made me feel healthy and mentally alert, was a breakthrough. The way I eat now does not require willpower. It just requires the common sense that I need to cherish my health and do what it takes to fuel my body properly. I thought this blog post might inspire those of you who have heartburn or acid reflux issues to give this way of eating a trial run and see how it makes you feel. Be sure to NOT eat the processed vegan junk foods that are out there. Returning to whole, unprocessed foods (i.e., potatoes, rice, beans, vegetables, fruits, grains and unprocessed bread) should make a tremendous difference. You will see that it isn't about willpower. It is about reclaiming your health and your vitality.

Cinnamon, Banana and Rice Breakfast Bowl (Vegan)

Cinnamon, Banana & Rice Breakfast Bowl (Vegan)

Getting tired of oatmeal and want to try something different? This breakfast bowl might be exactly what you need to change things up in the morning. Basically you make a pot of rice (enhanced with cinnamon and a few other optional ingredients) and top it with chopped bananas, a sprinkle of cinnamon and some almond milk. Be sure to read the recipe for a few tips that will make it even better! This is a breakfast that we have often at our house. We love oatmeal but want a little more variety in our first meal of the day. The more you eat grains for breakfast, the more new ideas you will discover. Try adding a 1/2 tsp of your favorite jam or jelly to add variety and flavor. Our favorites? Orange marmalade or Smucker's apple butter. Click here for a printable recipe: Cinnamon, Banana & Rice Breakfast Bowl Recipe. Enjoy!

Southwest Beans and Polenta (Vegan)

Southwest Beans and Polenta Recipe (Vegan)

If you like the flavor of Mexican-style beans, you will love these easy-to-make beans. They can be served over cooked rice, baked potatoes, or baked polenta slices (as shown). This is one of our "go-to meals" because we love it, we always have the ingredients on hand, and it is such a breeze to make. The main ingredients are 2 cans of beans, 1/2 can of diced tomatoes, salsa, onions, peppers, corn and southwest seasonings. Polenta comes in a large cylinder-shaped tube and can be purchased in most grocery stores. It is also called corn "mush." If you think you might like this dish, click here for a printable recipe: Southwest Beans & Polenta Recipe. 

Italian Minestrone Soup Recipe (Vegan)

Italian Minestrone Soup Recipe (Vegan)

A few days ago I was helping one of my clients prepare a new soup recipe (via phone conference). She wanted to learn to make Italian Minestrone Soup. We found a recipe online and simplified it. Most of the ingredients are frozen vegetables, canned broth and canned beans. The seasonings are the basic spices that can be found in most kitchens (or can be inexpensively purchased). We whipped up this soup in under one hour. There was plenty to serve for dinner with leftovers to refrigerate and/or freeze. There is no added fat or salt. I always recommend that salt be added "at the table." This reduces the overall sodium intake. This soup is easy to make, filling, nutritious, and healthy. If you are hungry, feel free to have seconds! Special thanks to my new client for the inspiration! I love teaching people to cook healthy meals that they love! If you would like to try this recipe, click here: Italian Minestrone Soup Recipe.

Mujadara (Lentils & Rice with Caramelized Onions)

Making One of My Favorite Recipes: Mujadara

Inspired by My Friend Slomit Antopolski

Pictured Above: Mujadara (Lentils & Rice with Caramelized Onions)

Pictured above: Shlomit Antopolski 

This week I spent time with my friend Shlomit Antopolski. She is originally from Israel and is quite a talented cook. I asked her to teach me how to make some classic Mediterranean dishes. Prior to my time with her, I was not "brave enough" to attempt most of them. I had one botched attempt at baba ghanoush, so I kind of lost my courage.  Shlomit made every recipe seem "do-able." I took notes as she explained everything, from how to select the vegetables to how to know when things were "done." I learned how to make tabouli, baba ghanoush, tahini, and mujadara. Mujadara is a Middle Eastern dish that mostly consists of lentils, rice and onions. The flavors and textures combine to make an interesting dish that is very versatile to serve and enjoy. It is great hot, warm, or at room temperature. It can be a main dish, side dish, part of a mixed platter, served in a pita, or spooned on top of a salad. The suggested garnishes (lemon juice, toasted pine nuts, cilantro, and/or chopped tomatoes) add more variety to an already satisfying dish. I am so pleased that a previously "only something I could get at a restaurant" dish has now become something I can make in about 45 minutes. Another great bonus is that I made this entire recipe (that makes 6 large servings) for about $2.50! When I order this at a restaurant it costs around $10 (for one large serving). You do the math! How is that for a great deal?
So I want to say "thank you" to my dear friend, Shlomit, once again for the time we spent together in her kitchen. She made Mediterranean cooking seem easy. I know I will need to practice and experiment, but she helped give me the confidence I needed to attempt Middle Eastern cooking. I am looking forward to learning more!
This recipe has added suggestions and modifications from recipes that I found online. If you follow our simple recipe, you can be successful at making mujadara on your first attempt--just like I was! Click here for a printable recipe: Mujadara (Lentils & Rice w/Caramelized Onions).

Indonesian Coconut Rice

Exotic Rice Dish That is Easy to Make

Indonesian Coconut Rice

(from Vegan.com)

I love everything about this dish! It is aromatic, sweet, spicy and full of textures. My husband does not like coconut, but since it isn't added until the end, I was able to pull some rice out for him and then add the coconut. He loved it too! I made this with leftover rice from a previous evening's meal. The recipe calls for 4 cups of cooked rice, but I only made a half recipe. The photo above is from the original website: Vegan.com. They surrounded the rice with stir-fried vegetables. I think anyone who loves big flavors and a variety of textures in their meal would love this. For a printable recipe, click here: Indonesian Coconut Rice Recipe. Please follow my blog for more interesting recipes!

Jamaican Cabbage Recipe

Not Your Grandmother's Cabbage...Unless She is Bob Marley's Grandmother!

I'm not sure how you feel about cooked cabbage, but it is one of my favorite vegetables. My sister, Ruth, was visiting last week and told me about a cabbage recipe that she loves from her favorite Jamaican restaurant. It is simply called "Jamaican Cabbage." We decided to take on the challenge of finding a recipe and making it. We found a few recipes online and merged them. Along with my husband, we tweaked the seasonings and came up with this recipe: Jamaican Cabbage Recipe. If you like a little bit of heat (spicy) combined with a touch of sweetness, you will love this dish. What we enjoyed about this recipe is that the flavors intensified overnight in the refrigerator. This is a great dish to make ahead. You could take this in your lunch, take it to a potluck, or serve it as a side dish for dinner. It would be great served with rice, beans, and/or in a wrap. This is the most interesting and satisfying cabbage recipe I have ever had! I hope you enjoy it! For a printable recipe, click here: Jamaican Cabbage Recipe.

Roasted Veggie and Black Bean Burritos

A Filling Burrito--For Any Time of Day

[This photo is from www.TastyKitchen.com and accompanies the recipe from their site. See recipe link below.]

Today, while having a great vegan breakfast burrito at a local restaurant (The Root Cafe in Lakewood, OH), I was reminded of a wonderful recipe I found online. The recipe is called "Roasted Veggie and Black Bean Burritos." It is almost vegan--just omit the cheddar cheese. This meal is tasty, filling and easy to prepare.
Follow this link to get the recipe: Roasted Veggie and Black Bean Burritos. The recipe is from www.TastyKitchen.com by Aggie's Kitchen.

Pad Thai Vegan Recipe

What we had for Valentine's Day Dinner: Vegan Pad Thai

This weekend we celebrated Valentine's Day and decided to make one of our favorite vegan dishes, Pad Thai. We used another classic Mary McDougall recipe that we slightly modified. I used to think that Pad Thai was one of those meals that you could only get at a restaurant, until I discovered this recipe. This dish is as good as, if not better than, any Pad Thai we have had at a restaurant. And it is plentiful in that it allows for large portions and still leaves us with leftovers. We do tend to add extra amounts of the bean sprouts, shredded carrots, bok choy and crushed peanuts. Maybe that is why the leftovers are so plentiful. For a printable copy of this recipe, click here: Pad Thai Vegan Recipe.
Here is a photo from our Valentine's Day celebration:

Enjoy!
Rebecca Z.

For My Alfredo-Loving Friends

I Can't Live Without Cheese!

(Oh, yes, you can...)

For many people I know, cheese is what stands between them and a fully vegan way of eating (WOE). Once I learned that cheese and other dairy products have the same inflammatory effect on my body as meat, I was willing to give them up. In other words, doing nutrition research helped me to talk myself through this issue. So you have to trust this process of eliminating foods that wreck havoc on our systems (including causing swelling) and give yourself a chance to see what it feels like to go cheese-free and more specifically, dairy-free. One recipe that helped me was Mary McDougall's Baked Penne Florentine. It is a good substitute for pasta with Alfredo sauce. It does take a bit of time to put together, but it is a very satisfying main dish. Click here for a printable recipe: Baked Penne Florentine recipe
Getting used to life without cheese is something that can be done. If you think of it as "pure fat" (which is really is), it is much easier to give up. Becoming a healthy vegan means more than giving up meat, eggs, and dairy. It is really necessary to limit your fat intake as much as possible. Here is a link to one more alfredo recipe that uses tofu. I haven't tried this one but it looks yummy: Vegan Roasted Red Pepper Alfredo

What Vegans Eat at an All-Inclusive Resort

My First All-Inclusive Resort Vegan Eating Experience

I just returned from my sixth annual trip to the all-inclusive resort I go to each January. The difference is that this year I became a vegan. I had been vegan for a full six months and I knew the usual offerings at the main buffet-style meals at this resort, so I wasn't exactly worried. But I must say that I did approach my meals much differently than in the past. I view my new way of eating (WOE) as an abundant lifestyle. I actually feel downright gluttonous at times. How could I not have known before that the right food choices would not only satisfy my appetite, but also make me feel so much more alive? People ask me about my new vegan way of eating and I begin to tell them. The first question I get is, "So you eat no meat? No dairy? and No eggs?" My response of course is "That's right, but..." And then I am cut off as they begin to tell me "Oh, I could never do that. I could never give up (fill in the blank)." Usually the blank is filled with fish, chicken, yogurt, creamer for coffee, etc. What I can tell you is that I didn't search out being a vegan, veganism found me as I was searching for the solution to a lifelong weight struggle. When I learned that the foods that were causing my swelling were the same ones that vegans eliminate from their diets, I was in. I do not view this WOE as a deprivation eating plan. I feel quite the opposite. The best word to describe my new WOE is "Abundant." Other words are satisfying, calming, happy, and nourishing. Take your pick. What is it that you want out of your WOE?

So, back to the question, "What does a vegan eat at an all-inclusive resort?" The picture above demonstrates a filling breakfast. It includes boiled potatoes with salsa, whole grain bread, fresh and dried fruit, nuts, cooked plantains with onion and a little peanut butter.

And what about lunch?

This lunch included my usual "rice and beans bowl" with cooked squash thrown on top. I also threw sliced kale in the bottom of my rice and bean bowls (hidden below rice). You will also see a fresh salad with balsamic vinegar, fresh fruit, green beans and sauteed bananas. 

Another similar lunch...

included a rice and beans bowl with fresh mustard greens, fresh fruit, pumpernickel bread and boiled potatoes.

One more lunch...

included a rice, salsa, kale and mixed cooked vegetables. Also you will see a fresh salad, fruit, bread and potato.

The key for me to stick with a plant-based eating program is to feel satisfied during and after the meal. To make that happen I need the following elements to be part of the meal: variety of textures and tastes, a full plate (or bowl) of food (must fill me up), and some starch (Atkins couldn't have been more wrong). I used to believe, like many of you, that protein (and lots of it) was what held me over to the next meal. Dr. John McDougall's teachings have helped me to realize that it is starch (complex carbohydrates) that do that. There is an abundance of starch and protein in any of the meals shown above. I was never unsatisfied with any of the meals I had. I was happy and filled.

Ok, so what about dinner on the resort? At the buffet there is never a problem. There are plenty of foods to avoid, but how much does one need to have a plentiful meal? My answer: one full plate. So walk around and get an idea of what is being offered. Then decide how to fill your dinner plate. Look for your starch (potato, rice, grains, bread, etc.). Then add fruits and vegetables. Avoid foods that look too oily or any that seem that might have added butter or other dairy products. 

If you are eating at a resort restaurant, rather than a buffet, check out the menu and look for the vegetarian/vegan option. If you don't see one, ask your server. I ate in three different restaurants at this resort (Iberostar Punta Cana), and my servers were always able to accommodate my eating plan. Trust me, you won't be the first person who asked. I was happy with each meal and proud of myself for sticking with my WOE. 

Usually, when on vacation, I usually have to take Pepcid (antacid) to not get heartburn and struggle (like most others) with constipation. This trip was different on both counts. I felt better physically than I ever have on this vacation. 

I remember when I first began this way of eating, probably 2 months in, I told some friends about it. One of them said, "I give it 2 months." They couldn't have been more wrong. This is the best decision I have ever made and I am thankful my husband chose to join me. If you want to try this WOE, I support and commend you. You won't regret it! 

Here is a photo from this year (vegan):

Here is a photo from last year (swollen from inflammation and searching for answers):

Quinoa with Pear, Grapes & Almonds

Basic Vegan Recipe: Quinoa with Pear, Grapes & Almonds

This recipe is so easy and delicious and can be an easy breakfast, lunch or snack. Mix cooked quinoa with diced pear, green grapes, sliced almonds (or other chopped nuts), and spices (cinnamon, nutmeg, pumpkin pie spice, or even a little apple butter). This can be eaten immediately or can be taken as a to-go meal for later. Click here for a Printable Recipe.

Before and After...So Far

Before and After

Since today is the first day of a new year, January 1, 2014, I thought I would reflect on the progress that I have made since beginning my weight-loss journey. It has now been 11 months since I decided to tackle my weight and health issues head-on. Below you will see a few "before and after" comparison photographs to see where I currently am in my journey.

You can see not only reduced weight, but a more youthful appearance. Without the added burden of carrying around 40+ extra pounds, daily heartburn, major joint pain, and overall fatigue, I do feel younger. And I feel that I have more energy to put into the tasks of daily living. Thinking that I have several decades of "dragging that weight along with me" was more that I could bear. So I promised myself that during 2013 I would lose at least 40 pounds. I did have a few stipulations though. I wasn't willing to: be hungry, go to weekly meetings, count anything, not eat fresh foods (don't take away my potatoes), and have to exercise for an ungodly number of hours to burn fat. I have accomplished that goal and now am moving on toward more goals. Yesterday I registered to become certified in Plant-Based Nutrition. I have many goals related to accomplishing that one. I will blog about that it future posts. What I would like to say today is that becoming a plant-based (vegan) eater has been the best decision I have made in years. I only wished I had known the truth earlier (or that my doctors had). I will give you this advice: Don't count on your physician to know more about nutrition than you do (or that you can learn with a little bit of time and effort). They haven't been trained. They don't even know how little they don't know (which is a sad truth). And please don't count on your health insurance (or prescription meds) to help you solve the problems that only eating healthy can solve.
     My advice is summed up in this quote:

"Let food be thy medicine and medicine be thy food." --Hippocrates 

     Let's have a happy and healthy 2014 (and many happy more years to follow)!

Follow my blog and join me on my journey.

Basic Vegan Breakfast #1: Raisin-Walnut Toast

This blog is about making plant-based eating easy for anyone who wants to give it a try. I am going to be posting some of the basic things that I eat throughout my "vegan days" (which are ALL of my days). So, here we are on January 1, 2014, and this is today's breakfast. As you can see, this breakfast looks good, is made in less than 5 minutes, and is really satisfying. You can have one or two slices of toast. If you don't have weight to lose, or if you are really hungry, smear some peanut butter on the toast instead of apple butter. Don't have bananas today? Substitute with any other fruit. Don't have fresh fruit? Thaw some frozen fruit (my favorite is frozen peaches). Microwave until thawed and add that to your toast. Click here for a printable recipe.