Leah's Recipe

~Deliciously Evolved~

Let's talk about FAT! (baby, let's talk about you and me...)

Leah Rosin-PritchardComment

"Doesn't fat make us fat?  I've lived low-fat my whole life!"

Here's what's REALLY up with the research suggesting that a high fat diet is not only good for our metabolisms, but that it can reverse and stave off chronic disease! (Whaaaaat?!  Seriously- read on)

A ketogenic diet is a high fat, low carbohydrate diet that offers many a health benefit.   Losing weight and improved vitality are obviously important, but this diet may even have benefits in controlling diabetes, cancer, epilepsy, and Alzheimer’s disease. So how does it work?

Reducing our carbohydrate intake and replacing it with fat kickstarts our fat burning mechanisms. Normally the brain uses glucose (sugar) as its primary source of energy but if there is a shortage of sugar the liver then converts fats into ketone bodies. These ketones pass into the brain and replace glucose as the primary source of energy.  This new metabolic state is called ketosis. Our body then becomes extremely efficient at burning fat and turns fat into ketones in the liver, which then supply energy for the brain.  Besides the increased and stabilized energy, you may find an increase in cognitive functioning and mood stabilization.  

So why is all this important? Besides losing weight and burning fat, here are some major benefits to the ketogenic diet.

  1. Reduced visceral fat - Visceral fat is fat that surrounds our organs. Having a lot of fat in that area can increase inflammation, and increase insulin resistance

  2. Triglycerides decrease - Blood triglycerides, which are fat molecules in the blood are a well-known risk factor for heart disease. Triglycerides lower when human’s carbohydrate intake lowers.

  3. Increased levels of High Density Lipoprotein (HDL) – It is well known that the higher your levels of HDL, the lower your risk of heart disease will be. Higher fat diets increase HDL levels.

  4. Reduced blood sugar and insulin levels - The best way to lower blood sugar and insulin levels is to reduce carbohydrate consumption. This is also a very effective way to treat and possibly even reverse type II diabetes.

  5. Blood pressure decrease – Studies show reducing carbohydrate intake will decrease blood pressure. Lowering blood pressure will lead to a reduced risk of many common diseases.

The Standard Ketogenic Diet typically contains 75% fat, 20% protein, and only 5% carbohydrates of your caloric intake. 

Targeted ketogenic diet (TKD) –same as the SKD, but allows carbohydrate to be eaten before and after workouts to be used for energy, and improve athletic performance. So, the percentage of calories from carbs will be higher than the SKD.

Cyclical ketogenic diet (CKD) – this plan allows for a less rigid lifestyle and an easier social life, with 5-6 days of low carb intake and 1-2 days of high carb intake.

High protein ketogenic diet (HPKD) – a higher protein version of the SKD; 60% calories from fat, 35% from protein and 5% from carbohydrate. 

Here are some of the foods staples of a ketogenic diet: Fatty meat and fish, nuts and seeds, cheeses, eggs, and full fat yogurts, and veggies.

 So:  there are lots of ways to incorporate this into your daily life, if you so choose.  Keep in mind- all ways of eating are not created equal- for you!  Meaning- only your body can tell you what is right.  Have fun experimenting with some high fat foods you may have avoided for many years- you may realize you get great energy from them!  

 

  1. Improvement of Metabolic Syndrome – Low carbohydrate diets have been proven to effectively lower all key symptoms of the metabolic syndrome, which is a condition known to predispose people to heart disease and Type 2 diabetes.

 

  1. Epilepsy and other brain disorders – The brain burns glucose to function. On a low carbohydrate, high fat/protein diet, a large part of the brain can also burn ketones, which are formed during starvation or when carbohydrate intake is very low. This mechanism has been shown to drastically improve if not cure seizures in epileptic children. Other studies are being done to see improvement on Alzheimer’s and Parkinson’s disease.

Fasting: Immense Health Benefits and How to Begin!

Leah Rosin-PritchardComment

Fasting? Haven’t we always been told starving slows down your metabolism and leads to binge eating? New research is saying the opposite and how fasting just one 1-2 days a week could potentially have major health benefits!

Fasting is NOT starvation.  It just means cutting back on calories for short periods of time. This concept is attempting to mimic how our ancestors would go through short periods of hunger when food supply was low. The idea is that your body will adjust and become happy with smaller portions of food and cravings for unhealthy food will lessen.

The more common way of fasting is the “5,2” method, meaning you eat regularly for five days a week and two days a week you cut your calories to 500-600. Throughout the whole week you still want to choose healthy, real foods. Besides weight loss being a major benefit, previous research shows fasting can have a beneficial effect on the following…

1. Diabetes

2. Cardiovascular Disease

3. Reduction of cholesterol levels

4. Inflammation

5. Trigger stem cell regeneration

6. Alzheimer’s and Parkinson’s

7. Improved memory

If that is not enough to convince you to try to incorporate fasting into the diet Here is a great link to what a typical fasting day should look like. It includes recipes and example foods for a 3-meal "fast" day! Simple and delicious. Of course, always consult your health care provider or physician before making any changes to your lifestyle and or diet.

The science behind this states that fasting stresses out our body; it forces our body to still work properly under stressed conditions, thus making it function better and quicker when it is fed and nourished. Our bodies react with a stress response and learn how to cope better with disease and degeneration.

Cholesterol: Debunked

Leah Rosin-PritchardComment

You CAN tackle high cholesterol, naturally!

Cholesterol and fat research have bounced back and forth throughout the last 30 years as to whether these macronutrients are evil or necessary, and how to maintain healthy blood levels. Harvard’s research says dietary cholesterol (how much cholesterol we eat) may have no effect on our total cholesterol in our body. Yet high cholesterol is still linked to cardiovascular disease and stroke, but your cholesterol levels could have nothing to do with how much you consume. Confused?  We feel you!

Your best bet is to continue to make conscious food choices** (what does conscious food choices mean? Ex: Fresh, plant based foods). If you’re concerned about your cholesterol levels here are some foods that naturally lower cholesterol and are recommended by the Mayo Clinic scientists and researchers!

1. Oatmeal, oat bran and high fiber foods – these high soluble fiber foods reduce the amount of cholesterol that our bodies absorb. Adding fruit to your morning oat meal is another easy way to add fiber to your diet as fruits and vegetables are naturally high in fiber as well.

2. Fish and Omega 3-fatty acids – Fish and high omega 3 food do not directly affect your cholesterol levels, but have other heart protecting benefits like lowering blood pressure.

3. Walnuts, almonds, and other nuts – A handful of nuts is an easy and fulfilling snack that improves blood cholesterol. Make sure they are not sugar or salt coated!

4. Avocados – This super food is high in MUFAS (monounsaturated fatty acids) and helps to lower cholesterol levels.

5. Olive oil – It is very easy to sauté vegetables and other foods with this high MUFA (heart healthy) containing oil!

THIS could transform your protein intake

Leah Rosin-PritchardComment

For all the vegans and vegetarians out there who are concerned about their protein intake, this is for you! There are so many awesome, nutrient packed, non animal sources of protein to discuss, but let's just focus on one for now. Spirulina.

Spirulina is a blue-green algae that was once used by the Aztecs for ages. It was renowned for its high nutritional value and amazing health benefits. Some may even call it a super food. At the very least let's take a look at its jam backed nutritional value in just one cup of raw, dried, spirulina...

 

325 calories

4 grams of fiber

64 grams of protein

13% of your daily value for Vitamin A

19% for Vitamin C

28% for Vitamin E

36% for Vitamin K

Over 100% for Thiamin, Riboflavin, Iron, Copper, and Manganese

 

And the list keeps going. Low calorie, nutrient packed, and high protein? It's a non-meat-eater's dream come true! Enjoy it with your traditional smoothie or maybe start sprinkling the powder on your salad and get creative :) Food is supposed to be fun! 

 

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2765/2

Organic v. Non: Our Take

Leah Rosin-PritchardComment

To buy organic or not?

There have been major debates across the world if buying organic is worth it for the hefty price. For now we can say that based on a study done in the UK, led by scientists at Newcastle University in the U.K, shows that organic foods at the very least do have lower levels of pesticides compared to non-organic ones (some arguments say that washing non organic fruit is equivalent to organic fruit-False).

Top reasons to start buying organic…That maybe you didn’t know!

1.  Animal Safety.  

         Buying from an organic farm benefits the animals around that farm as well! Supporting local and organic farms supports the animals surrounding the area as they will not be exposed to harmful chemicals or pesticides either.

2. Obesity.

      Besides excess sugar, calories and large proportions being the staple of the American diet, could there be something else making us gain weight? Studies show that with the increase of industrialized food and increased preservative use, American’s weight gain has gone up parallel to this. Things called “obesogens” could be leading to weight gain due to the disruption of our bodies natural hormonal pathways that control metabolism and appetite.

3.  Allergies.

         Allergies are on the rise around the world and new studies suggest it could be due to our chemical ridden diet. Exposure to pesticides, heavy metals, and other chemicals at an early age are linked to allergies and asthma as children and adults. These toxins disrupt our normal balance and could be causing an immune reaction

4. Higher levels of antioxidants

           Research has shown that organic produce can contain 60% more antioxidants that their non-organic counterparts. Studies suggest that because the produce must fight off pests and bugs on their own, without the help of pesticides, they are then much stronger and produce more antioxidants and disease fighting properties in order to protect themselves.

5. Increased risk of chronic diseases

        Studies have shown that exposure to varying pesticides over a period of time are linked to Parkinson’s, Alzheimer’s, certain Cancers, infertility in women and developmental problems in children. 

In the meantime, if you are making the decision to buy organic or not organic, know this:

There is a list that highlights the most pesticide-ridden foods. The “dirty dozen” is what they have been named. Foods like apples, strawberries, grapes, and celery should be washed thoroughly considering their non-protective coatings. Washing does not fully remove all residues though. Here is the full list of fruits and veggies with pesticide residue data. But on the bright side, there is a list of the cleanest foods we can be choosing! Foods that have thick outer coatings can normally protect themselves from pesticides. If the prices or organic food is stopping you from eating fruits and vegetables, know it is always healthier to choose whole foods from the earth, like fruits and vegetables, organic or not, over processed and preservative laden foods.

Eat Smarter- 4 Tips for Optimal Well-Being

Leah Rosin-PritchardComment

     The meaning of "healthy" is a pretty confusing topic to most of us. We are bombarded by pills, diets, labels, false advertisements and blatantly wrong information the second we enter any sort of food establishment, grocery store included. As a nutrition student, even I have trouble deciphering between what is fact and fiction. But here are a few motto's I try to live by in order to simplify the very complex world of food and general wellness. 

     1.  Variety is key. When you look at your plate do you have different food groups? Different colors on your plate? This might seem trivial but it can really help you to create a well-balanced meal for yourself. Plus, having different colors, textures, flavors, and food groups will help you to truly enjoy your meal and making eating healthy a more enjoyable experience. It will keep you conscious of what you are putting in your body.

     2.  “Stick to the outside aisles” is what my dad always said. I never really understood what this meant until I started to grocery shop for myself. All of the fresh items are found in the outside aisles. Food that needs to be refrigerated is what we want in our bodies! Foods that bacteria and microorganisms want to eat and decompose, is what we want to eat, too! Foods that can last a really long time without refrigeration don’t really make sense...but if bacteria does not want to eat it, we probably should not want to either. 

    3.  Focus on nutrients, not calories. Yes, the amount of calories you consume is important for weight loss, but more often then not, the nutrients you are consuming can directly be impacting your weight loss or health goals as well. Your body is craving nutrients, not calories. Yes an apple has more calories than a cookie does. Which one will keep you fuller longer? The apple will because you will have fed your body the nutrients it was looking for. If you do not feed your body the nutrients it is looking for it will continue to prod you to keep eating until you feed it what it wants.

      4.  Stop being scared of fat! Fat is awesome, referring to healthy fats! It plays a major role in our health, hormones, and even our metabolism! We always reach for the low fat items, but is that really the best choice? Fat as a macronutrient, provides our bodies with the most energy compared to carbohydrates and protein. Start your day off with a high (healthy) fat, high protein meal. You will be fuller for longer and you will have started your metabolism for the day and really made it work to digest those foods!

 

by Jessica Fischer

Is Maple Syrup the New Miracle Super Food?!

Leah Rosin-PritchardComment

Short answer- YES!!  It's truly amazing the benefits that are sneakily hiding within the caramel-y, delicious tree sap.  We love this, of course, because we are pure maple syrup junkies and use it in both our Raw Vegan Chocolate Truffles and our Vegan Coconut Macaroons.  

Below, check out the debut of our newest team member, Jessica Fischer, University of Rhode Island Diet and Nutrition student extraordinaire, who explores the most intriguing and exciting benefits of maple syrup from studies conducted at URI!  We are THRILLED to have her on board to provide such cutting edge research on nutrition and nutritional-based healing!  

 

Maple syrup is a natural sweetener consumed by all ages and ethnicities of people throughout the world. Pure Maple syrup itself is comprised of carbohydrates, organic acids, amino acids, vitamins, and phenolic compounds. What are phenolic compounds you ask? Phenolic compounds are a type of chemical compound under the category phytochemicals. Phytochemicals are a large group of plant derived compounds that are supposed to be responsible for much of the disease protection that a plant based diet (fruits, vegetables, beans, cereals, teas and wines) has proven to offer (1).

Bottom line: phytochemicals are of increasing interest in the nutrition world and have attracted immense attention for their biological effects and potential human health benefits. A University of Rhode Island scientist discovered that 54 beneficial compounds occur in pure, natural, maple syrup. The compounds discovered are known to be anti-inflammatory agents, and inflammation plays a key role in chronic diseases such as heart disease, diabetes, certain types of cancers, and Alzheimer’s. (2)

Another study done showed that pure maple syrup might have liver protective effects (3). One other study showed that it may have the ability to reduce plasma glucose levels compared to a sucrose solution alone. This is good news for diabetes patients trying to control their blood glucose levels (4).

So next time you are at the grocery store what kind of maple syrup should you be looking for? “Grade B Pure maple syrup” is what you should be searching for. Pure maple syrup is referring to no artificial ingredients and simply made from concentrating sap of the sugar maple tree. The differences in color of maple syrup often change depending on the time of season and weather conditions. Grade B will have a much darker color and stronger flavor than Grade A, but some studies show that Grade B has a higher nutritional value compared to A (5).

1. Arts, I.C. and P.C. Hollman, Polyphenols and disease risk in epidemiologic studies. Am J Clin Nutr, 2005. 81(1 Suppl): p. 317S-325S.)

2. González-Sarrías A.; Li L.; Seeram N. P. Effects of maple (Acer) plant part extracts on proliferation, apoptosis and cell cycle arrest of human tumorigenic and non-tumorigenic colon cells. Phytother. Res. 2012, 26, 995–1002.

3. Watanabe Y.; Kamei A.; Shinozaki F.; Ishijima T.; Iida K.; Nakai Y.; Arai S.; Abe K. Ingested maple syrup evokes a possible liver-protecting effect-physiologic and genomic investigations with rats Biosci., Biotechnol., Biochem. 2011,75, 2408–2410

4. Nagai N.; Ito Y.; Taga A. Comparison of the enhancement of plasma glucose levels in type 2 diabetes Otsuka Long-Evans Tokushima fatty rats by oral administration of sucrose or maple syrup. J. Oleo Sci. 2013, 62, 737–743. 

5. http://andersonsmaplesyrup.com/index.php?main_page=index&cPath=181

Enjoying Being Active

Leah Rosin-PritchardComment

Just like a healthy diet, exercise should be natural and enjoyable too. Instead of feeling obligation to a workout routine, just try to spend more time outside. Being outside and feeling the air will make you want to walk and run and reach and stretch. Once you expose yourself to the natural world a love for the outdoors and the solitude from busy human life will grow.

It’s exciting to bike through the woods or even a nice neighborhood. Try exploring nature reserves or hiking spots. Come upon a beautiful field and decide you must run through it. Even climb trees and rocks. Act on what nature inspires in you!

    The Outdoors is a wonderful place to enjoy:

  • Biking

  • Swimming

  • Hiking and walking

  • Running

  • Yoga

  • Climbing

  • Practicing mindfulness

To make your adventure more exciting, pack a healthy snack or picnic. Fuel yourself with raw foods like the Omega Bar and lots of water! Treat and reward yourself for your outdoor exploration with natural foods like Leah’s Recipe desserts.

Being healthy should feel good! Natural is beautiful!

Reminding You Eating Healthy Can Be Easy!

Leah Rosin-PritchardComment

Eating healthy isn’t about dieting, or sacrificing, or feeling hungry; it’s about being good to yourself. It’s about learning about what your body wants and enjoying the process of fueling it.

    Focusing on eliminating over-processed foods along with bringing new recipes and exciting natural foods into your diet is all you need to kickstart into healthy habits. Once you see what these natural foods can be and how good they taste and make you feel, dieting is no longer dieting, it is just eating.

 

Image from jamieoliver recipes

Image from jamieoliver recipes

Enjoy every part of the process!

Get into simple (or not so simple) recipes and ideas.

Open packaging with care.

Clean with music on!

Chew your food slowly, letting each flavor hit your tongue. Even plain brown rice can taste delicious this way.

Be inspired by spices and sauces

Get excited about sweet or fatty fruits and nuts

 

I don’t feel like I’m missing out or keeping myself from indulgment. I eat lots of (maybe too much…) chocolate (dark or pure cocoa) and fruits and peanut butter and cinnamon and honey. I eat natural already prepared treats even, like Leah’s cookies and bars and chocolate truffles! What is important is I feel good and am using real food. This is being good to my body! This is health and happiness.

 

When We're Not on The Go.....

Leah Rosin-PritchardComment

When you do have time, preparing your own food is the best way to go for your wallet and your health. Vegetables should be the number one thing in your diet, so here are some ideas on how to make them exciting in a salad!

 

Salads are great because they don’t require much time and you can use lots of greens. I love spinach, kale, baby lettuce and arugula.

spinach.jpeg

 

The more vegetables, the more flavor!

  • Onions because they are sweet and and very flavourful. They also are very good for you!

  • Beets are flavourful and sweet as well and add lots of color to your salad. You can shred them raw or slice roasted beets.

  • Try roasted red peppers, banana peppers, jalapeno peppers….

  • Other vegetables you can add are tomato (I love cherry tomatoes), carrots, cabbage, celery, cucumber, and radish.

 

Any vegetable can go on a salad, experiment!

 

A great way to make your salad tasty is by using fruits and nuts. The fruit acts as a sweetener while still providing flavor, and the nuts are contain healthy fats and are protein rich.

  • Walnuts are my favorite in salad

  • Almonds, pecans, cashews, or peanuts

  • Raisins and dried cranberries

    • Dried cranberries are great with celery

  • Sliced orange or grapefruit

  • Pear

    • Sweet and delicious with arugula

  • Apple adds a great crisp texture

    • pairs great with walnuts, balsamic vinegar, spinach, and kale.

  • Sliced strawberry

    • goes wonderfully with arugula or spinach

  • Avocado

arugula strawberry.jpeg

 

Try Adding quinoa, beans, or hummus to your salad!

 

The last step is to add dressing. Most dressing found in a grocery store contains refined sugars or are high in fat, so I recommend making your own.

Some suggestions:

  • Olive oil, balsamic vinegar, and black pepper.

  • Olive oil, lemon, and black pepper

  • Melt honey in a cup sitting in hot water. Mix in olive oil, finely cut fresh ginger, honey, lemon juice, cinnamon, turmeric and black pepper.

  • Mustard, rice vinegar, olive oil, garlic, lemon

Ideas and inspiration:

  • Spinach, beets, walnuts, goat cheese, and a balsamic dressing. (Buy cheese from a local farm!)

  • Avocado, onion, radish, cinnamon, a little cayenne, and agave. (I will eat just these together or add kale or other greens!)

avocado.jpg

 

Experiment with different of spices, find your favorites!

 

Tips:

I cut vegetables and fruits and crush nuts into small pieces so that every bite can contain all the flavors.

Experimenting with different combinations and new ingredients is always a great way to make the whole experience exciting!

 

A Magical Superfood- 11 Reasons Hemp is the Absolute Best!

Leah Rosin-PritchardComment

Hemp is one of the most sustainable and multi-purpose crops on the planet. Every part of the plant can be used, from the fiber to the oil to the seed. It’s used for fabrics, paper, fuel, construction, skin product, and of course, food. Hemp is one of the most beneficial foods to your body. It is one of the most dynamic and complete protein and fiber sources available.

 

What will hemp do for you?

  1. Help your cardiovascular health

  2. Prevent, and can even help reverse, disease like cancer

  3. Balance hormones

  4. Reduce sugar cravings

  5. Moisturizes and promotes healthy skin and hair

 

 

Why is hemp the greatest?

 

  1. Hemp seed is a complete protein and easy for your body to digest and absorb

  2. It contains all 20 amino acids, including those essential which our body does not produce

  3. It contains all essential fatty acids

  4. Includes a perfect ratio of Omega 3 and Omega 6 for human health

  5. Hemp is rich in fiber both insoluble and soluble

  6. Hemp also includes many minerals including magnesium, iron, calcium, and many b vitamins.

You can find hemp seed, protein powder, and oil at grocery stores like Trader Joe's and Whole Foods Market, as well as from retailers online. Hemp is also found in many health food products including Leah’s own Omega Bar!


We hope you enjoy both learning about and utilizing this exciting superfood!




How to Get Your Family On Board With A Healthier Lifestyle

Leah Rosin-PritchardComment

Want to make a change in your eating and lifestyle habits and unsure of how to get the family on board, whole heartedly, to ensure success?  Here are some tips to help!

1) Make it fun!  That's why I made my products- I love sweets, I love chocolate, and I use meal bars a lot.  I needed to replace the standard sugar/dairy/gluten, and most importantly chemical laden packaged foods out there with healthier versions that tasted BETTER than what I was previously eating.  I knew that in order to stick with the change, it had to outdo the old habit in taste and satisfaction level.  So- start replacing your family's go-to sweets with healthy ones that taste great!  Have a half hour and really want some cookies?  Bust out this super easy recipe that's definitely worthy of even the pickiest of kids.

2) Fill the pantry with healthy stuff- simple concept; no room for junk, no junk to be eaten!  Fill the fridge with veggies and you'll HAVE to cook them and eat them.  By the way- take any vegetable (besides the high water content veggies like cukes and celery), cut it into 1/2 inch cubes, coat in olive oil, salt, and pepper, and roast at 400 degrees until fork tender.  This is how you learn to cook and love every veggie- roasted and caramelized, it's like veggie candy!

3)  Keep each other motivated- stay communicating about cravings.  If someone is just DYING for a doughnut, talk about it!  Sometimes when we just talk it out, describe the craving and why we want it, we hone in on the realness behind the cravings.  Often we want comfort, which throughout our lives has come in the form of sugary treats or salty snacks or soda.  Our brains are calling out for the craving because it's a habit- habits can change!  One day at a time is how they change.  It helps SO much to talk it out with a family member before going in on a cream pie just because you crave it.  

4)  Put up some motivating pictures, affirmative lines that really speak to you, and any sort of knick knack around the house (especially in the kitchen!) that reminds you of why you are making healthier choices.  Maybe it's to kick the diseases, maybe it's to combat the allergies, maybe it's wanting to feel better in your body.  Whatever it is, find a representative picture, quote, or meaningful object that really works for you and put it somewhere you'll see it (I've been known to literally cover my bathroom mirror with drawings, quotes, affirmations, you name it!)

5)  Know that it's not going to be easy!  Junk food is literally created to addict us; it's harder to quit sugar than it is to quit cigarettes (I know this struggle too well).  We need food every day, so every day we are reminded of the sinfully delicious things in the world and every day we have to make the decisions to stay eating the things that really work for us and make us feel good (not just emotionally, but physically, mentally, even spiritually).  Dig deep in the compassion well and give yourself a serious break- craving foods you don't want to eat is okay!  That's your brain.  You are not a slave to your brain.  You are a conscious being who knows that good foods, from the earth, full of color, fuels you in a way nothing else can.  

6)  Allow for a cheat day every once in a while!  It can be overwhelming to think that you'll never eat a pastry or a chocolate truffle ever again (I mean, why live?).  If you spend most of your days eating whole foods prepared healthfully, why not splurge every once in a while?  This leaves room for possibility, omits the need for total exclusion (and resentment!), and reminds us that we don't have to be perfect all the time.  The KEY to a cheat meal or a cheat day is to ENJOY IT!  Joy is THE biggest pro-digestive emotion, so if you are splurging, splurge with joy!

We have to reframe the way we even think about food; it's not there to satisfy our immediate cravings.  It's literally our fuel, it's what regenerates our cells and keeps all of our systems moving.  Food is medicine, fuel, and it literally becomes us.  When we change the way we eat, we change the way we live in the world.

 

In love and health- happy spring!

Leah 

How My Generation Is Changing the Future of Food- by Violet Anderson

Leah Rosin-PritchardComment

  I am 17 years old and have been a vegetarian my whole life.  People my age and older have always asked me why I chose this.  They declare they could never do that, and wonder how I go without meat.

    Now, almost every one of my friends is becoming vegan or vegetarian. Maybe because it’s a fad, but it’s a fad because information is being discovered and spread. It’s become a fad to be healthy.

    I’ve grown up in a house stocked with good food.  I have memories of my mother curled up watching documentaries on our fat over-aged tv, which I would float by, lingering for minutes or longer, watching along with her. Often, these movies were about the food industry and things related.

  Growing up this way, I was surprised when I started to see that my peers weren’t as exposed or interested in issues around food. Now there’s an increase of information being released and spread and more people, including myself, are becoming more informed.

    One of the things I hear most from folks choosing to become vegans or vegetarians is, “After seeing those documentaries it’s hard for me to want to consume animal products.  The animals are pumped with hormones and treated only like produce.”   

  Any awareness of it is scarring. Over half of green-house emissions come from the meat and dairy industries.  It only takes one time watching videos like this https://www.youtube.com/watch?v=W4HJcq8qHAY to completely change a young person’s choices about eating.

    Besides overall benefit to our world and living environment, a plant based diet is the absolute best path for your individual health. My friends have noticed feeling better day to day when eating vegetarian and without over-processed foods. There is a huge amount of evidence to back that up.  Plants are nutrient dense, containing sufficient (and better) proteins, vitamins and minerals that help your body process and utilize the contents of your food. They help the overall function of your body and mind.

 

 

Take the hint from my generation: plant-based is the future.

 

 

This article reviews the accuracy of the food pyramid as well as the precedented over-consumption of dairy products:

http://www.fao.org/fsnforum/sites/default/files/resources/Hempseed%20as%20a%20nutritional%20resource-%20An%20overview.pdf

 

Kicking Sugar? Essential tips inside!

Leah Rosin-PritchardComment
Natural-Sugars-101-MOMables.com_.jpg

However you do it, kicking refined sugar is THE best, most anti-inflammatory choice you can make for your overall health, both short and long term.  Sugar feeds cancers, deteriorates the gut lining, and contributes to overall trouble in all of our organs.  

There is a big difference between refined and naturally occurring sugars. Natural sugars come along with nutrients which your body can use to better process them. Refined sugars are extracted from real food and therefore highly concentrated. These isolated sugars can be very damaging to your health.

 

To Avoid Bad Sugars:

Stay informed!

  • Read ingredient labels

  • Read about sugars and their affect on your body

  • Information can be found in many magazines, online articles, and books.

  • Become informed about cooking and how to create your own healthy and delicious food.

Choose alternatives to refined sugar:

 

 

  • Honey

  • Maple Syrup

  • Dates

  • Juices

  • Carrot

  • Fruits like apple, banana….

 

Or try alternate flavoring:

 

  • Ginger

  • Cayenne pepper

  • Chilli Pepper

  • Cinnamon (enhances a little sweetness)

  • Any other spices like nutmeg, turmeric….

  • Cilantro, Parsley, and other fresh herbs

 

It can be a daunting task, and sugar is more than a hunger-based craving; it's a drug-like NEED.  Don't forget that.  Ease up on yourself and do the best you can every day.  

Recipe of the Month

Leah Rosin-Pritchard2 Comments

Am I the only one still craving (desiring, needing, dying for) cookies post holiday cookie gorging?  If you're anything like me, you screwed off those un-fun New Years resolutions to stave off sweets years ago, and have found creative and completely satisfying ways to feel like a human being who can eat what they want.  Cookies, too?  HELL yes.  The fun part about raw and whole-food cookies is that they are SUPER EASY!!!  You can whip up a batch in 20 minutes tops, start to finish.  You can taste the batter the entire time, and you don't have to burn your mouth because you just can't wait to try them.  PLUS, once you get to know the basics of the raw-cookie-concept, you can riff on it as MUCH as your little healthy beating heart desires (peanut butter, cacao, chocolate chips, granola, ginger chunks, mint, lemon...we could seriously keep going...).  Try them out and let us know how they fared in your home!  Get your home "baking" on, folks!  It's January!

Much cookie love,

Leah

Super Easy Raw Gingerbread Cookies

 

1 1/2 Cup Oats

1 Cup Cashews

1 Cup Dates

1/3 Cup Maple Syrup

1/2-3/4 tsp. sea salt (we love pink Himalayan salt)

2 tsp. cinnamon

1/2 tsp. cloves

1/2 tsp. nutmeg

1/4 tsp. allspice

 

In food processor, process oats, cashews, spices and salt together for about 30 seconds.  

Add in dates, pulsing until dates seem to be evenly distributed.  

Add maple syrup until fully mixed.  

Remove from processor and assemble cookies in whatever form you'd like to eat them!  

We enjoy two-bite sizes, about a tablespoon or so.  

If you're feeling especially crafty, roll the "dough" into about a 1/2 inch sheet and cut into any fun shape you'd like.  

Cookies are ready to enjoy immediately or can be stored in the freezer and eaten anytime.  These make the perfect sweet-tooth stash and will shock and delight any potluck goer!  

 Cashews deliver an amazing dose of essential mood-stabilizing B vitamins, and cinnamon and oats help regulate blood sugar, keeping our metabolism chugging along nice and steady.

Modification possibilities- substitute raw cacao in place of spices (about 1/2 cup for this recipe), substitute peanut or almond butter in place of cashews (about 1/2 cup for this recipe). Add 1/2 cup of raisinsdried cherries, dried cranberries, candied ginger, chopped walnuts, chopped almonds, and/or dark chocolate pieces for textural excitement!

 

10 Ways to Beat the Winter Blues

Leah Rosin-PritchardComment
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During the holiday season, it’s easy to fall into habits not beneficial to our health. We want to curl up inside and stay there, and to eat whatever delicious treats and desserts we have around. It’s important to stay energized and excited about a healthy living style so we don’t fall too deep into winter blues.

 

 

Here are some tips to keep you feeling fresh!

 

Stay active-

  • Bundle up and go for a walk. Getting back inside will feel so good and so will the walk.

  • Bundle up less and go for a bike ride, that will warm you up!

  • Boost your mood by experiencing the beautiful outdoors.

  • Find favorite destinations for your exploration.

 

Remind yourself of healthy foods that keep you feeling great-

  • One smoothie I love includes avocado, cucumber, banana, spinach, and coconut water.

  • Eat nuts and seeds, like almonds or pumpkin seeds. They’re tasty and they fill you up.

  • Drink tea! It warms you up to really embrace the season.

  • Find alternatives to unhealthy desserts to satisfy your sweet tooth and boost your health.

  • Get motivated to make your own meals, with fresh vegetables and a lot of spices!

  • Buy a new cook book! This can excite you to create and indulge in new ways.

 

We hope these tips can help you stay healthy, active, and having fun this winter season!

 

with love,

The Leah's Recipe Team

 

Feel Fulfilled and Satisfied without Compromise!

Leah Rosin-PritchardComment
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We are never more inundated with the cascade of refined sugar than the holiday season.  Every tradition seems to include it:  candy, stockings, pies, cakes, sauces, you name it, sugar's inhabiting it.

 We are all about traditions and from-scratch, special occasion deliciousness, as grandma and Martha passed down to us.  What we are calling for is awareness in your daily routines and food choices.  

Once the holidays are over, the inevitable New Year's Resolution time begins.  80% of people who begin a wellness-based New Year's Resolution on January 1st QUIT within the first week.  Shocking, right?  

So- how will you arm yourself with the tools necessary to persevere through the beginning and into a new lifestyle?  Start swapping!  The BEST place to start is by simply swapping ingredients.  If you would normally drink coffee or tea with sugar, swap out Stevia and Honey.  If you would normally sweeten home-baked goods, replace sugar with local raw honey or maple syrup.  

Find yourself on the go a lot and relying on convenience foods?  Rejoice!  Meet the Omega Bar, the best whole-food, no nonsense nutrition bar sweetened completely naturally with dried organic fruits and local RI raw honey.  Then there's the simple and oh-so-delicious Coconut Macaroons, sweetened with only local RI maple syrup.  For you choco-holics out there (I am president of the club!) cozy up to your new best friend, the Raw Chocolate Truffle.  She is all smooth, rich, decadence and no kick-in-the-butt cravings or sugar crashes.  Each of our three companion treats leave you craving-free and SATISFIED!

You don't have to miss out on the sweetness in life- you CAN feel satisfied and indulge WITHOUT the negative side effects!  It's not magic- it's just our standard of creation.  We want you to feel happy, healthy, and fulfilled!  

Let us know how you plan to bring in the New Year with your wellness resolutions!