How dried fruit can impede on weight-loss

Raisins and dried fruit can be sneaky little devils.  They can be very deceiving and you wouldn’t even know it.  Yes, raisins, they can trick you (and treat you too).

How can raisins trick you?

They’re missing something they were naturally “born with” which has transformed them into deceptive, shriveled grapes.

Today I’m going to tell you what they’re missing but more importantly how raisins and dried fruit can affect weight-loss or weight-gain.

You'll learn a simple rule that may leave you with a big “aha moment” after it’s explained to you about raisins (and their and mom’s).  You may also realize from today’s video that you’re doing something that’s seemingly healthy by eating raisins, but in actuality, they may be impeding on your weight-loss goals.  Or, maybe not.

Learn my recommendation for “the best way to eat dried fruit” and why, here, on today’s blog.  You’ll learn why I think raisins are tricky little treaty foods (I love Halloween).

This recommendation is so simple yet productive it’s awesome.  Whenever I teach this in one of my workshops, there’s always a lot of “oooookay, yes that makes sense” and “oh I never realized that” from the audience.  

After you watch the video, be sure to leave a comment...

“Do you have a dried fruit habit you’ll now change after watching this video?”

Can’t wait to hear from you in the comments.  

The 3 Simplest Diet Changes You Can Make for the Greatest Health Results

Now it's time to hear from you...  "What dream health result do you want for yourself?"  Do you want your knees to never hurt again and be able to run 15 miles?  Do you want to wake up energized and know you won't lose a limb to diabetes like your father did?  Do you dream of having a lean and toned body that you're happy in everyday?

Please share your insights and thoughts by clicking 'comment' below.  

3 ways to eat plant-based when you don't want to cook and food tastes boring.

I was inspired by a friend for today's blog.  Dr. Swann Adams (our amazing Scientific Adviser) had a tough week sticking with her plant-based diet.  If you remember, Dr. Swann recently reversed her type II diabetes (hellz yea!) and she wants to keep it that way.  But this week was a tough one for Swann...   

The reason I'm inspired by Swann though, is not because she struggled this week (although I admire her openness in sharing it because we all struggle). 

I'm inspired by how Swann looked those challenges in the eyes and kicked their asses.  She stayed on track with her plant-based diet, and amongst her challenges, she even lost another 1.5 pounds.  In a week.  

And no, she didn't just stop eating to do it.  She continued eating plant-based, without portion control.  In addition to her HbA1c reverting to a normal level, Dr. Swann has now lost 28 pounds in 17 weeks.  Let me get a "hellz yeah sister Swann!"   

How did Dr. Swann stick with it when she didn't feel like cooking and her meals just weren't appetizing?  That's exactly what I'm sharing with you today -- 3 ways to eat plant-based when you don't want to cook and food tastes boring.  

Swann didn't stay on track and continue to improve her health by luck.  She put the work in, made the effort and we want to share those tools with you today.

3 ways to eat plant-based when you don't want to cook and food tastes boring
 

1.  Have a friend or family member cook for your kids (or you).

Swann did.  Her mom is well aware of Swann's dietary needs and how important making long-term plant-based changes is for Swann (she attended our Take It Back training and learned the recommendations for herself).  So, when Swann needed a break in the kitchen, she asked for help (it's a lot easier to get help if you ask for it.  This is an important skill to have).  Her mom cooked for her kids so she could rest easy.

This is another reason why it's so important to tell friends and family about your vegan diet changes.  They can help you!  Even if you don't have supportive family, make a pact with a friend to help one another.  They can cook for you (or your kids) and you'll always be there for them when they're in need.

2.  Have a professional cook you healthy, vegan meals.

Swann did.  She asked Erik and I to make her a tray of lasagna and meatballs.  Did we?  Absolutely!  Erik's the Executive Chef for Trisha's Healthy Table so he knows how to make healthy, plant-based taste dang delicious.  And Swann agreed...

"I had the lasagna last night and I went to bed singing sweet Erik praises.  Man that man can cook!"

If you're in South Carolina, you can get our healthy meals to-go in your kitchen now too!  We're offering meals to-go on pre-sale until Tuesday, September 20th.  Some are already sold-out and there's only 7 days left to get them in 2016!  Click here to learn more about Trisha's Healthy Table meals.

3.  Use freezer or pre-packaged food.

Unfortunately, restaurant food is generally not that healthy.  But, if you intentionally cook large batches when you do cook, you can freeze the left-overs.  Then, when you don't want to cook, just eat your frozen meals.

You should also keep the house stocked with packaged foods that do make the cut.  Dr. McDougall foods, Engine 2 and more offer boxed soups, veggie burgers, cereals, breads and more.  Keep the house stocked with good food, pre-packaged food and keep the junk out (you're more likely to be vulnerable to junk food when life is tougher).  Then, it may just be a matter of microwaving soup to get good food in your belly when cooking is out of the picture.

Take Control Now Question  

When do you feel like eating plant-based is really hard?  How do you overcome these challenges?

Click 'comment' below to share your thoughts.

It's not easy for most of us to take care of our health the way we need to. Life gets busy, and sticking to a new, plant-base diet can be challenging amongst career, kids, family and endless amounts of fried and junk food bombarding us at every turn.  If you know someone who wants to eat plant-based to improve their health and has trouble doing it, consider forwarding this email to them.  Hopefully it will help.

Why you need a decent chef's knife and two recommended knives for the home cook

Without a decent chef's knife in your kitchen, you're almost doomed if you want to eat healthy (unless you're microwaving all of your potatoes and veggies and eating boxed soups which is 100% okay.  And yes, you can achieve great health doing this as long as it's the right foods).  Having a decent chef's knife is the most essential ingredient you can have in the kitchen.

Here's why...

You need a chef's knife to cut well, everything!  -- your favorite veggies for salads and stir-fries, fresh fruit for daily desserts or oatmeals, tofu for marinating, veggies for pizza toppings, sweet potatoes for fries and the list goes on and on and on and on!

If you need some knife motivation or inspiration, here's Trisha's Healthy Table Meals Executive Chef, Erik Hoffman, showing you how to properly dice an onion. 

Here's Chef Erik Hoffman cutting carrots (purple on the outside, orange on the inside and way more fun) for our veggie miso bowl...

Why do you want a decent chef's knife compared to a crappy chef's knife?

You want good chef's knife because they're sharp.  Having a sharp knife is essential so you can dice and slice almost effortlessly.  When your knife is sharp enough, you can cut veggies without almost chopping your fingers off (unlike dull, cheap or flimsy knives) or having to put all of your might into each slice of the knife (again, from a dull, cheap or flimsy knife).  You can more easily make uniform cuts, which will help your food cook evenly and look more pleasing to the eye. 

Chef's knives are also long.  This is important because you have enough knife to cut through winter squashes, cantaloupes, watermelons etc.  Imagine trying to cut through a watermelon with a knife the length of your pointer finger.  It wouldn't work and it would be a big pain in the butt.

So go on and get yourself a decent chef's knife.  It'll make a world of difference in your kitchen and how you prepare healthy, plant-based meals.  

If you need some guidance choosing a good knife that doesn't break the bank, here are two recommendations from Chef Erik (and no, we do NOT receive any kickbacks or perks from sharing these knives with you.  We just want you succeed in the kitchen).

Two chef recommended in-home chef's knives

1.  Suisin Inox Western-Style Gyutou 8.2"

Erik recommends this knife because it's a blend of the best of Japanese and Western style knives at a very reasonable price for the quality.  

The Japanese style of the knife comes through with the shape and thinness of the blade.  It's also made by a reputable Japanese maker.  The Western contributions of the knife are it's stainless steel blade.  This means your knife will stay nicer longer without having to take as much care of it (aka great if you're not a professional chef or knife hobbyist).  

The price?  It's $112.50.  You may think this is pricey, but goof chef's knives can cost thousands of dollars.  Trust me, you don't want a $40 knife.  That being said, this is a steal of a knife, especially for the quality.

2.  Misono UX10 Gyutou 8.2" 

This knife is also a combo blend of Western and Japanese knife styles for the same reasons.  It's just a little bit sharper (makes cutting easier), a little bit nicer and a little more expensive.  It's $185 on Amazon.

If you want even more help using a chef's knife, consider a 14 week course with me in Columbia, SC.  Seven classes of plant-based evidence and lifestyle skills and 5 weeks of hands-on cooking, including how to use a chef's knife, over 14 weeks.  Cutting homework included.  Click here to learn more.

Now it's time to hear from you.  Answer today's Take Control Now Question by clicking 'comment' below and share your thoughts and questions around knives...

Take Control Now Question

How do you struggle using a knife in the kitchen?  What can Chef Erik and I teach you about knives to make cutting plants easier for you? 

Answer today's Take Control Now Question by clicking 'comment' below. 

5 ways to make whole-grains tastier

Abysmal US nutrition statistic:  

Ninety-three percent of Americans fail to eat the recommended amount of whole-grains, a measly 3 ounces everyday (1).  This is according to a 2007 Economic Research Report published by the USDA.

Not surprising as Americans are also deficient in fiber (2), fruit and veggies (3) and whole plant foods.  No matter what type of diet you're on, Americans need to eat more fruits, veggies, whole-grains and beans.  Period.

But back to whole-grains.  What are they and how can you make them taste good?

Whole-grains are grains that still have 100% of their original nutrients and edible parts.  You could literally cut whole-grains down in the field, bring them into your kitchen, clean off the inedible parts, cook them in a pot and eat them.  Or, you could grind 100% whole-grains into flour and then use it to make bread or pasta.

The whole-grains that aren't turned into flour are called intact whole grains.  All of their original nutrients and edible parts are still packaged the same way in your kitchen as they were in the field.  

Examples of intact whole-grains include oats, whole wheat, quinoa, brown or wild rice, popcorn, buckwheat, rye and barley.  

Intact whole-grains are less calorie dense than whole-grain flours because intact whole-grains absorb water or liquid into themselves as they cook.  This makes intact whole-grains more filling than flours without adding extra calories (when using water).  Plus, your body has to work a little harder to digest intact whole grains, which provides you an a longer, more sustained amount of energy.  Flour products (even 100% whole-grain ones) absorb more quickly because they've been slightly pre-digested for you... a machine has ground up the grain instead of your gastrointestinal tract.  

Now the question becomes, how can you eat intact whole-grains and have them taste good? Well, why not just buy them pre-seasoned in a box and not have to worry about it?

Your grains will be healthier if you "doctor them up" yourself instead of buying them pre-seasoned in the grocery store.  Why?  Because food producers generally add fat, sugar and salt to make things taste better.  Buy the grains plain and then you dress them up.

5 Ways to Make Intact Whole-Grains Tastier

1.  Cook in them veg stock.

Cook quinoa or brown rice in veg stock.  Not only does it make the grain more flavorful, but it adds a beautiful golden color to the grain as well.

Brown rice cooked in vegetable stock with spices.

Be sure to keep the liquid to grain ratio the same when cooking.  You can make half of your liquid veg stock or all of it veg stock as long as the overall liquid to grain ratio is correct.

Buy veg stock or broth in the store, or make it yourself.  Here's my husband's, Chef Erik Hoffman (Trisha's Healthy Table Executive Chef) vegetable stock recipe.

2.  Cook whole-grains in coconut milk.

Whether it's quinoa, rice for a curry or with oats in the morning, adding coconut milk will add a lot of flavor to grains.  Coconut milk is almost all fat though, so I try to use a small amount of coconut milk and mix it with water when adding it to my grains.

Need a recipe?  Try our coconut infused quinoa.

3.  Cook in plant milk.

This is especially great for breakfast grains.  You can add almond milk or any plant milk to raw oats or cooked rice or quinoa in the morning and pop it in the microwave for a yummy morning start.  Then, add fruit, raisins or dates and cinnamon and you're good to go. 

4.  Add spices.

When you're not relying on fat and sugar to add flavor to your whole-grains, spices are where it's at for intense flavor.  If you don't know what spices taste good with what grains, google it! Google knows everything.  

Or, you can buy pre-blended spice mixes so you don't have to guess what spices compliment other spices.  For example, buy taco spice mix, cajun or Italian spice mixes.  Add a heavy sprinkle to your pot when you add the grains to your liquid.

5.  Add herbs.

Herbs also flavor food while adding a mega-boost of nutrition, just like spices.  Certain herbs can be added during the cooking process, while other should be added just before eating.  

Soft herbs (think of delicate leaves) such as basil, parsley and cilantro, should be added once the cooking is finished and then mixed in, or added to whole-grains as an edible garnish or topping.  

Hard herbs are thicker and usually have a tough stem.  Rosemary, thyme, bay leaf, lemongrass and lavender are great examples.  Add these herbs while cooking for a robust flavor profile.

Take Control Now

Which of these tips will you try in your kitchen to make whole-grains tastier?  Have a different go-to method to share?  I'd love to hear it.

Answer by clicking 'comment' below the references.

References

1.  Lin, B-H and Yen, ST, The U.S. Grain Consumption Landscape: Who Eats Grain, in What Form, Where, and How Much?, Economic Research Service, U.S. Department of Agriculture, November 2007.  Accessed online August 2016 at http://www.ers.usda.gov/media/216644/err50_reportsummary_1_.pdf

2.  South Carolina Nutrition, Obesity and Physical Activity and Obesity Fact Sheets for Youth and Adults, 2011.  Department of Health and Environmental Control.  Accessed online, May 2016 at: http://www.scdhec.gov/library/cr-009958.pdf

3.  Mobley, AR et al. Identifying Practical Solutions to Meet America’s Fiber Needs: Proceedings from the Food & Fiber Summit. Nutrients. 2014 Jul; 6(7): 2540–2551.