Vibrant Eats – Page 4 – Didan Ashanta

Posted on 6 January 20166 January 2016 by Didan Ashanta — Leave a comment

3 Easy-to-Pick-up Habits For A Greener, Vibrant New Year!

Happy New Year!

You crossed it! You were given 366 blank pages to fill with vibrant, health-sustaining habits. If you spent most of 2015 underserving your body, then today – right now when you’re reading this – is the day to do something different.

Lifestyles & Habits

The question we most often ask persons who are hearty and agile in their 80s, 90s and 100s is, “What did you do?” This is because we understand that their lifestyle was the main contributor to their long life. But, what so many of us fail to realise is that a lifestyle is built on habits, and habits are things we have done so consistently that we do them on autopilot. These little things that we do every day, without even thinking about them, are so ingrained into our psyches that they are part of our identities. This is why short-term fixes like a weight-loss programme or even a fitness challenge never produce long-term results. We only follow the guidelines for a specific duration and then return to our normal way of being once the programme or challenge has ended.

Even if you have joined me in a 30-Day Jamaican Green Smoothie Challenge or even read the Jamaican Green Smoothies book cover-to-cover, it won’t be long-lasting unless drinking a green smoothie becomes a daily habit.

Greens

Now, I’m not just talking to you! This message is for me, too. You see, I got into the green smoothie movement by accident, really. I was trying to find a patch to fix a problem some of my friends had: food addictions that prevented them from sticking to their commitments to make healthier eating choices. Then as I sought out solutions and explored green smoothies, I realised three things:

If you drink a green smoothie every day, you will get maximum nutrition and your daily supply of fruits and vegetables.
If you drink a green smoothie every day, you will change your palate (the things you think taste good).
If you drink a green smoothie every day, you will kill the cravings and addictions you have for all the wrong foods. For example, the cups of coffee you must have throughout the day, the extra cheese and bacon you always add to your lunch order, or the pastry shop you have never been able to walk by without getting your fingers sticky.

Well, anyway, these 3 lovely things, were my reasons for getting my friends and loved ones to join #TeamBlender. But, in the beginning, I never realised that even vegetarians, vegans and whole-food, plant-based eaters needed to pick up a green smoothie habit, too. Now, I do and today, my personal mantra is “Gratitude, Greens & Growth” (referring to my philosophy for life which addresses my values for Spirit, Body & Mind). ‘Greens’ have become my symbol for vibrant health because as I have researched nutrition and shown others to build a green smoothie habit, I have come to learn how essential dark-green leafy vegetables are to our diet. So, now I understand that while a diet made up of mostly plants is preferable, most of those plants need to be dark-green and leafy!

Greener Habits

So, if you’re like me and have decided to put your health on top priority for this new year but you want to keep it simple, I have 3 habits that you can pick up to transform your life, one day at a time:

1. Flush

Have you ever seen the notice on the back of a bottle of chemical or cosmetics, that instructs you to flush your eye with water if the product gets into it? Well, that’s what I mean by ‘flush’. A big thing that many health-seekers miss is water! You need to flush your system out by drinking enough water. You probably already know that you need to rehydrate your body because you lose water when you exhale, sweat or urinate. But, in addition to that, you need to flush out waste matter and any harmful substances that get into your body through food or the environment.

If you are not drinking half your body weight (or more) in water, then you need to start today; and, “half your body weight in water” works out in ounces. Therefore, if you weigh 130lbs, you need to drink 65oz or 2 litres of water each day.) So, everyday you need to be drinking enough water to flush your system.

2. Flood

While drinking lots of water helps you to flush out the toxins in your body, drinking green smoothies helps you to flood your body with energising, nourishing, immunising and detoxifying nutrients. Green smoothies are blended beverages made from dark-green leafy vegetables, fruits and unsweetened liquids (like water, herbal tea or orange juice). The liquefied vegetables are easier to consume than if you had to chew through a large salad and your body is better able to digest the nutrients because they hit your stomach ready to be absorbed into your blood stream. Of course, the combination of the fruits and vegetables gives the drink a pleasant flavour that even children and sugar-lovers will enjoy.

So, as you blend up your greens, you can just begin to imagine the vitamins, minerals, phytonutrients and antioxidants rushing through your digestive system and bloodstream like a big flood through a parched and deserted piece of land.

3. Flex

Did you know that when you move your body, exert energy, raise your heartbeat, breathe heavily and break out a sweat you are helping your body to heal, renew and get rid of toxins? Working out is also a great way to manage stress, because it floods your body with the happiness hormone and distracts you from the challenges you have to hurdle from day-to-day. Flexing your muscles, through regular exercise is key to vibrant health and happiness. Of course, exercise helps you to use up any excess calories that make you overweight, but it can also build new muscles to make you fitter and stronger – which is so important as we get older with each new year.

But, you don’t need to fork out money for membership at the gym. A brisk walk through your neighbourhood or a quick workout with a fitness expert on YouTube will do you just fine. Just ensure that you recruit a friend or family member, because you will need the accountability partner and of course, you want them to be healthy and happy as well.

As we embrace the concept of ‘new beginnings’ that comes with the changing calendars and commit to living intentionally, let us work on building vibrant habits: simple things that we can do every day – not just for a 30-day challenge or a 90-day weight-loss plan. With consistency and focus you can design a vibrant life. Don’t think about your mistakes of yesterday or the health failures of last year.

You can start over today.

So, will you join me in building greener habits, this year?

Posted on 11 April 2015 by Didan Ashanta — Leave a comment

Walnut Meat & Other Nutty Adventures

So, one of the most frequently asked question about eating plant-based is, “What do you eat, then?” Many persons have gotten used to having animal flesh as the main feature of their meals and have a hard time imagining a tasty plate without meat. This is why meat substitutes are a major concern for most people considering switching to a plant-based diet. Yet, most people have never been exposed to the endless variety of animal-free foods that can satisfy their meat-loving palate. There are more options than you can imagine – some are great for the meat-lovers among us and others are treats for the gourmet fans.

If you know anything about vegetarian diets, you will immediately think of fake meats or meat analogues like textured vegetable protein (TVP) – more popularly known as veggie chunks in Jamaica – or wheat gluten (also known as seitan, wheat meat, veggie steak). But, companies like Morning Star Farms, Quorn & Gardein have made it possible to pick up near duplicates of every kind of meat you can think of that are made from plants only. From burgers, nuggets and wings to sausages, bacon, and ribs, they have it all. In the early years, I tried many of them, but lately I’ve been trying to reduce the amount of processed foods I consume and I’m learning to make more whole food dishes just by stocking up on my legumes.

Jerked Walnut Taco "Meat" served on a bed of dark-green leafy veggies (tatsoi, mustard greens and lettuce) and carrots. Dressed with homemade cashew sour cream. (Source: Facebook) — Jerked Walnut Taco “Meat” served on a bed of dark-green leafy veggies (tatsoi, mustard greens and lettuce) and carrots. Dressed with homemade cashew sour cream. (Source: Facebook)

My gourmet-diva, sister-friend, Cheryl (of CherButters of Jamaica) is always creating some work of mouthwatering art in her kitchen. She uses a lot of nuts, seeds and other legumes to replace the animal flesh in popular dishes and always gets rave reviews. We don’t need ground beef for tacos when you have spicy walnut meat! She goes all out to make her dishes authentic and never missed the opportunity to blend up sour cream from cashew nuts. Cheryl’s tasty treats include lentils to make ‘meat’ loaves or ‘meat’ balls and even jackfruit seeds get transformed into ‘cheese’ for delicious vegan pizzas or veggies wraps. Lets just say that your tastebuds won’t ever be bored and her blenders and food processor are well-used.

While it’s great to recreate all our favourite and more familiar dishes using meat analogues, variety is the spice of life. So, it is always a great idea to try some new recipes and get adventurous in the kitchen. As such, I want to give you some ideas. Below are some recipes I like. Check them out and try them all, then let me know how you like them.

Walnut Taco ‘Meat’

Classic Cashew ‘Cheese’

Chickpea Veggie Nuggets

Lentil ‘Meat’ Loaf

That’s four different recipes! Try even one a week, and see if you want to make them regular features in your diet. These are just more baby steps for you as you transition to more vibrant health.

Posted on 28 March 201529 March 2015 by Didan Ashanta — Leave a comment

30 Days of Vibrance: Smoothies, Soups & Salads

Most people want to improve their health by improving their eating habits. But, most people don’t want to make any drastic changes to their diet. Not everyone wants to be a vegetarian; and I don’t feel that everyone should be a veg-head either. Even if they try, the change is usually temporary. That’s why I’m always looking for new ways to help you transition from wherever you are now to where you want to be: vibrant and healthy on a diet that is more plant-based, whole and full of dark-green, leafy vegetables.

Are You In For a Binge?
I recently shared with you how diets that are built primarily on plant foods are the best way to create, restore and sustain vibrant health. Then I invited you to try binging on smoothies, soups and salads for the ultimate in high-nutrient, low-calorie vibrant health. Dr Joel Fuhrman has long been advocating smoothies, soups and salads as the backbone of the Nutritarian diet and I just got wind of a 30-Day SSS challenge being hosted by the awesome Deborrah Cooper from BlacksGoingVegan.com; I immediately wanted to join in, but they were already in full swing by the time she’d told me about it. Well, since April is just around, I thought I’d take it on for the next 30 days. I currently have green smoothies habitually and most days my lunch includes a soup. But, the vegetable salad is still pretty much a side dish for me – and I want to change that! I want to have really big, green salads everyday! So, I’ll definitely have to make some modifications to my current eating habits to sail through the month of April. BUT, I know that I will be increasing the amount of nutrition my body absorbs and improving my well-being at the same time. So, my question for you is, “Are you in?”

Well, Here are the Rules!
1. You must have at least 2 of the following everyday:
(a) a 16-oz Green Smoothie
(b) a Vegetable-based Soup
(c) a Green, leafy Salad
2. The smoothie must include dark-green, leafy vegetables (e.g. callaloo, spinach, kale), 1-3 fruits and the liquid should be either pure water, unsweetened coconut water or unsweetened nutmilk.
3. The soup must be vegetable-based (e.g. red peas, pumpkin, pepperpot, miso, tomato) and can be hot or cold.
4. The salad must be primarily dark-green leaves and may be topped with any combination of colourful vegetables, fruit, nuts, seeds, and beans.
5. You are free to eat and drink as you usually do, once you add these to your routine.

I’ll be sharing my own journey on this 30 Days if Vibrance in the Facebook group and I look forward to seeing your posts as well. Please click HERE to join our online support group. It also helps to have some in-person company on this Vibrant journey. So, you should encourage a family member or friend to join you in this challenge. Over the next couple days, grab your shopping bags, dust off your blender, pull out a nice big salad bowl and shine up your soup pot. We’re getting ready for 30 Days of Vibrance!

Posted on 13 March 201525 November 2015 by Didan Ashanta — Leave a comment

3 Sneaky Ways To Pile Your Plate High For Vibrant Health

We have all heard it: we should eat smaller portions, eat fewer meals and snacks and watch our calories. But that is extremely difficult when the food tastes really good! Not to mention when you’ve eaten they recommend portions and still don’t feel full. Well, I’ve checked in with the dietitians and nutritional experts, on your behalf. So, I’m excited to show you a few tricks you can use to get away with eating big portions, and as often as you want, and still achieve vibrant health!

Before we get into the sneaky stuff, let’s take a look at why “eat less” is such a common mantra. The calories we’re told to reduce come from the carbs, fats and proteins in foods that are usually sweet and greasy. But, while we’re being told to cut back on the calorie-dense sugary drinks and oily meats, we’re being encouraged to fill up on the nutrient-dense fruits and vegetables that are full of healing amino acids and protective phytochemicals. That’s why food researchers and nutrition scientists have been publishing eating guidelines in the form of food groups, pyramids and plates to help get us eating a balanced diet. Most of them (like the USDA’s MyPlate and Harvard School of Public Health’s Healthy Eating Plate) are plant-based. This means that majority of the food we eat come from plants, e.g. fruits, vegetables, whole grains and legumes. However, I love the dietary guidelines of The Plant Based Dietician, Julieanna Hever, which serve up low calories and high nutrients in every meal. To follow a plant-based diet based on her guidelines, we’d eat our fill of Leafy Green Vegetables, High-fat Whole Foods (like nuts and avocado pears), Richly coloured & Starchy Vegetables, Whole Grains, Legumes and Fruit. That’s all! There is absolutely no need for seafood, meat, poultry, eggs nor dairy. This whole food, plant-based diet is the secret to eating all you want.

“Cholesterol has been called the animals’ revenge because the animals you eat leave a little bit of themselves behind in your arteries every time you eat them.” ~Anonymous

The thing is, that meat, dairy and eggs are deficient in vitamin C and essential fats (omega 3 and omega 6), and they have no dietary fibre nor any energy-giving carbohydrates. Meat and eggs lack calcium, while dairy lacks iron. But, all these animal foods are high in protein and fat – saturated fat and cholesterol. This makes them high in calories without being filling; our bodies run down on energy just to digest these animal foods (which is why you feel sleepy at the end of a big lunch).

On the other hand, there are tonnes of benefits to gain from piling our plates high with plant foods. For one, fruits, vegetables, legumes and grains are cholesterol free! Plant foods are low in calories, but high in both macronutrients (Carbohydrates, Protein, Fat & Water) and micronutrients (Vitamins, Minerals, Phytochemicals & Antioxidants). As such, they are proven to reduce our risk of developing chronic diseases (like heart disease, cancer, obesity, and diabetes) and are key to strengthening our immune systems. Plants are the only source of dietary fibre, so they are the best for feeling full without the lethargy, since they also boost our energy levels.

So, now that you know what to pile your plates with, and why, let’s dive into the 3 ways you can make the veggie binge easy:

1. Soups
An amazing habit to pick up is having a vegetable-based soup with your meals. It’s a great filler and you will be sure of getting in your best nutrients before you dive into the other dishes.

2. Salads
It’s a great idea to have a large vegetable salad at the beginning of your meals. Use as many different kinds of produce as possible and make it as colourful as you can. Toss in nuts, seeds and legumes for extra protein and to vary the texture and flavours. Just changing the salad dressing can add even more variety to your veggie routine.

3. Smoothies
Always begin your day with a green smoothie, green juice or a fruit plate.

So, let’s start a new healthy binge together – piling our plates high with fruits, vegetables, grains and legumes for vibrant health and tummy happiness 😉

Posted on 7 March 20157 March 2015 by Didan Ashanta — Leave a comment

4 Simple Eating Guidelines You Should Adopt For Vibrant Health

For the past 5 years, I have been enjoying renewed health and increased vibrance by maintaining a plant-based diet. Many persons have asked me for tips on eating healthily and often shared their desire to cut back on eating certain foods. But, what exactly does a plant-based diet look like? How can you start improving your well-being by consciously choosing the foods you eat? Well, I’ve put some thought into it and settled on four guidelines that I know every one can follow without feeling deprived or missing out on the mouth confetti (food that tastes so good it throws a party on your tongue).

Fill Your Plate With Plants
We need to eat more plants. By plants, I mean fruits, vegetables, grains, legumes, nuts and seeds. These are the foods that heal, grow and sustain our bodies, because they supply us with fibre, vitamins, protein, minerals and complex carbohydrates. The more plants we eat, the more energised we are and better able to fight off disease.

Eat More Leaves
Many people eat a lot of plant foods, but not enough dark-green leafy vegetables. One doctor says, “Greens are the secret weapon to fight almost all diseases. Add greens to everything!” Another doctor encourages his patients with heart disease to eat leafy greens at least 6 times a day. This is why green smoothies are essential to health and wellness.

Eat Real, Whole Foods
The biggest mistake some vegetarians and vegans make as they switch from eating a meat-heavy diet, is replacing it with lots of ultra-processed foods. Real nourishment and vitality can only be found in whole (natural or minimally processed) foods. So, instead of eating pineapple-flavoured soft drinks, enjoy a bowl of fresh pineapple slices; or a package of corn curls snack, try having some boiled corn. Choose home-made over factory-processed.

Drink More Water
This is a personal struggle for me. But, I know that water is life! High performance athletes often drink up to 6 litres a day. But, we shouldn’t drink less than a 2.5 to 3 litres a day if we hope to avoid dehydration (which is more common than you think). So keep drinking until your urine is colourless or a light yellow.

Those are my four guidelines for feeding my body right! I’m sure you can eat for vibrant health, too. Please share which of these eating rules you’ll be adopting today?