Protein sources

One issue with avoiding the usual protein sources (meat and dairy) is identifying and leveraging alternative ones. I'm personally not a big fan of products that label themselves as vegetarian, yet are fundamentally processed and marketed to be synonymous with meat or dairy (e.g., vegetarian "bacon", "burgers", vegan "eggs" etc.) I'm not saying such products are null and void, I just don't think that's the right approach.

So, with that in mind, here are a few protein options for a reduced (or non) meat and dairy diet:

• Tofu (an obvious choice),Tempeh, Tahini, and Hummus
• Edamame (fresh,frozen, or dried - great for salads, snacking, or as a garnish)
• Quinoa (high in protein for a grain-like ingredient)
• Beans/Legumes (another obvious choice)
• Nuts (often used in the formulation of those veggie "burgers" anyway)

For sure, make sure you get some input from these sources each day, to provide sufficient protein input to your body.

Easy Eggplant Parmesan

If you're pressed for time to prepare a veggie side dish, try the following quick eggplant parmesan approach:

Quick Eggplant Parmesan for one (15 min to prepare)

Ingredients:

• 1 Japanese eggplant
• 1 Tsp. EVOO
• 3/4 cup marinara sauce (for example, Classico Organic Tomato & Basil)
• 1/4 tsp. salt
• Fresh shredded or grated parmesan cheese

Directions:

• Wash and slice the eggplant into 1/4" rounds
• Put the EVOO in a frypan and heat to mild frying temperature
• Put the eggplant rounds in the heated oil, sprinkle with the salt, and let them saute for about 2 min on the first side.
• Flip the rounds, cook on the other side, until the rounds soften and darken in color.
• Remove the rounds to a microwave-safe dish
• Pour the marinara sauce over the top
• Cover the dish with a paper towel (to prevent splattering) and heat the dish in a 1200 watt microwave about 2 - 3 min at 20% power (just long enough to heat the marinara sauce through).
• Remove, sprinkle with fresh shredded or grated parmesan, and enjoy when cool enough to eat!

 Easy, huh?

Food and drug interactions to avoid

I came across this interesting article on the Yahoo! Health Network that highlights some natural food and drug interactions to avoid. Read up on this, if you're in to green tea and pomegrante juice for their antioxidant effects, but also taking certain medications, you should revise your beverage choices. Others are highlighted as well, good to know about this stuff!

Cutting calories alone doesn't improve longevity

A recent study highlighted in Shape magazine indicates that restricting calorie intake doesn't improve longevity, although it may help offset certain medical conditions.

Is organic produce better?

This Stanford sponsored study on the Yahoo! network sheds doubt about how much "better" organic produce is than large store bought produce. Nevertheless, there are certain classes of fruits and vegetables that bear scrutiny for the pesticide treatments they receive (examples being celery, commercially produced strawberries, some peaches and other soft-skinned fruits). So, you'll have to use your own judgement and preferences here - and be clear on your reasons for choosing one over the other.

What to drink?

Drinks are big business and there's a lot of choices out there. But when it comes to liquids, which are the better choices? Well, here are some to consider:

• Water: Any pure and trusted water is something your body needs routinely. It should be a primary liquid every day.
• Tea: High in antioxidants, green tea is among the best and there is some ancillary evidence that it may combat the spread of certain cancers (see this Mayo Clinic article, among others on their site). Green tea is generally pretty bitter, however. There are more pleasant green tea blends available, or you can offset the bitter taste by mixing it with lemon tea or a sweetener (for example; agave, raw sugar, or some honey). One of my tricks is to brew two bags Bigelow green tea with one bag lemon tea in 8 oz of hot water; I found the lemon tea offsets the bitterness of the green tea somewhat. Also, at least one source recommends steeping teas for ten minutes (rather than three), supposedly because it releases more of the antioxidant polyphenols -- your choice there. Finally, watch out for sweetened teas in large cans - read the label on any "thirst quenchers" out there - they may not be the most health friendly option.
• Rooibos: Great hot or as an iced beverage, a delightful option to the usual coffee and tea choices.
• Coffee: If you're a coffee drinker, take heart; it's a beneficial beverage in moderation - so enjoy it.
• Juices: Look for natural juices with no added sugar, or reduced sugar options. Some suggestions: 100% juice blends -  add a little sparkling water and make your own soda.
• Wine, beer, and spirits: There is trace resveratrol in red wine and some B vitamins in grain-brewed beer. Spirits should be for enjoyment alone - and in limited amounts. All alcoholic beverages should be in moderate amounts, as a rule of thumb just one drink every few days or a couple a week. Some prefer to avoid wine because of the sulfites used to preserve it, you have to make your own call there.
• Smoothies: Yeah, a good treat. Look for ones that are higher on natural fruits and veggies than the "treat content" (like ice cream, sweetened syrups, yogurt, and so forth). Also, be aware that smoothies usually carry significant calorie content, so keep an eye on that, too.
•  V8 low sodium: A good beverage option that works well in the lunch box. Buy a bottle and take some in your own BPA free plastic cup or container.

Finding nutritionally beneficial dining options on the road

With the plethora of fast food options out there, it can be challenging to find fresh ingredient, vegetarian, and vegan options out there. This is where a little research at your destination using social media can help out.

For example, try a yelp.com search for "fresh food restaurants", "vegetarian restaurants", or "vegan restaurants" in the local zip-code and review what comes up. I suppose you can do the same using your favorite search engine or a  Facebook search, too.

It's sure better than the just "driving around" and "lucking out (maybe)" approach!

Another good resource & cookbook

I've been checking out this resource book which I found on Amazon.com's free Kindle lending library. The book is also available from some public eLibraries, via the Overdrive client:

The 200 Super Foods That Will Save Your Life, Deborah Klein

This book is a good resource on the nutritional benefits of various fresh vegetables, fruits, spices, etc. It also has recipes that are helpful in preparing nutritious meals from fresh ingredients. Furthermore, it's affordably priced, so if you borrow the book and like it, you can have your own copy easily.

Aromatics (spices and herbs)

I have this personal hypothesis that adding aromatic spices to our foods may have beneficial effects. I've seen some indications of this in the press, although I haven't seen much hard science to back up the claims.

Anyway, adding spices to your diet can at least improve flavors and enjoyment, if nothing else!

My personal thought is that certain fresh spices may have beneficial effects, including the following:

• Basil
• Cilantro
• Garlic
• Ginger
• Nutmeg
• Oregano
• Parsley
• Rosemary
• Thyme
• Turmeric
• Black or other ground peppers

Try some of these in various meal preparations; for example, in a hummus wrap, or salads.

Caveat: Some of these spices may be aggravating to some people's digestive tract or should obviously be avoided if there's a food allergy issue. Use your experience and judgement! Furthermore, massive doses are unnecessary; a little is better than maxing out. Remember, spices are for enjoyment - not for using as a hammer.

Nice cookbook

After doing some hunting around of veggie/vegan cookbooks in my local library and on-line, I found this one which I really like:

The Mediterranean Vegan Kitchen, Donna Klein

Check it out; the recipes use generally available ingredients, are fairly easy to prepare, and produce good tasting and healthy dishes.

Even more cool, you can get the Kindle edition, which really works well in the kitchen.