KickinKitchen

thecalgarybeet

[thecalgarybeet]

New Venture

As some of you may know, The Calgary Beet, was launched a few years ago as an outlet for me to do something I am passionate about while making ends meet with my day job. Today, I officially announce a career change with the launch of my new business, Intelligently Nourished (www.intelligentlynourished.ca). In keeping with my passions, I am offering one-on-one wellness coaching, plant-based…

View On WordPress

[thecalgarybeet]

Transitioning to a WFPB diet: Part 2

Transitioning to a WFPB diet: Part 2

It has been quite a while since my last post and for those of you patiently waiting for the follow-up to Judy’s story, I haven’t forgotten about you! I promise I have not been idle; on the contrary, I’ve undertaken an all-consuming task of changing careers! I’ll be sharing some exciting news right here very shortly so stay tuned!   Now, in her own words, I will let Judy continue telling her story…

View On WordPress

[thecalgarybeet]

This week’s post about a really rewarding experience I had helping a friend who’s trying to put the plant-based diet into action. A few months ago I introduced a childhood friend of mine (Judy) to the whole food plant-based diet as a means to help her control her diabetes. My friend was encouraged by the amount of credible research into the effects of plant-based eating on diabetes and she became determined to make some serious changes to her diet. It wasn’t long before she set a new health goal to get off her current medications and reach a higher level of overall wellness at the same time. Well, I know my friend – she is smart and disciplined and she can do anything she sets her mind to, so when she told me she was struggling with the transition to plant-based, something didn’t seem right. Judy is an elementary school teacher and she also coaches a swim team 3 or 4 nights a week. During the week, she sometimes has 30 minutes or less in between jobs to grab something to eat! Judy also spends a fair amount of time on weekends grading student assignments or planning the following week’s lessons, in between attending to the needs of her own family. (No wonder she was finding the transition challenging!) It became clear to me after we talked, that her biggest challenge is her ridiculously crazy-busy work schedule which leaves her very little time to plan and cook her own meals. I also learned that Judy is unfamiliar with some ingredients on a plant-based diet and lacks a bit of confidence when it comes to using them in recipes. I knew I could help her with all of those things! These are a few of the things that I do best!

Read on to learn about Judy’s struggle with diabetes in her own words ….

After my third child (age 35) I was diagnosed with hypothyroidism and the doctors noticed that my triglycerides were high. I also had polycystic ovary syndrome (PCOS) and I was diagnosed with Metabolic X syndrome and told that diabetes was inevitable. That was 20 years ago.

I am now a type-2 two diabetic with progressively deteriorating blood sugar control. When first diagnosed and medicated I thought I could fix these things. Being an elite athlete in my teens and early twenties, I knew I could commit and I was not a stranger to hard work. I refused to believe diabetes was my destiny. I believed that if I figured this out and worked hard enough, I could lick it. That said, the doctor hadn’t given me any hope of improvement and I was put on medication to control my blood sugar in addition to the medications I was already taking for my thyroid and triglycerides. The only recommendation the doctor made was to lose weight – but he didn’t say how.

So I did. I lost, gained, lost, gained . . . and really, nothing changed. I have always believed that what we do with and to our bodies and what we put into our bodies matters. But, life has a way of interfering the best of intentions and my exercise regime went from 4 hours a day while training and competing in my teens and early 20’s to next to nothing in my 40’s and 50’s. Eventually, my medications were no longer effectively reducing my A1c blood glucose (it was continuing to creep up) so I knew the next step for me would be insulin, and I was terrified.

For years, I continued trying all sorts of diets. And they would work for a while, but in the long run none of them were sustainable. I was dieting – not making a lifestyle change. Around the time I was at my wits end and ready to give up, I was introduced to the plant-based diet and lifestyle. I began reading many convincing arguments about the benefits this way of eating and even more encouraging, about its potential to reverse and cure diabetes. I was skeptical but I really had nothing to lose and thought it was worth a shot.

Since January 2017 I have been moving to a vegetarian diet, and working towards becoming vegan. The meat was less of a challenge to give up than I thought it would be, but the dairy has been harder to give up. Cooking vegetarian and vegan meals has been stressful for me because this is completely unfamiliar territory.  And I would like to say that I am not an incompetent cook. On the contrary I love to cook and have made some wonderful meals. However, oil-free, plant-based cooking is a different beast and I have definitely struggled with that.

I have spent hours scouring a multitude of cookbooks, blogs and websites for plant-based recipes and found the process of figuring all of this out on my own, extremely time consuming.  I tried a few recipes from a few websites and books and found that they were either lacking in taste or that the recipes were complicated and labour intensive to prepare – at least for me. In March I enrolled in a free on-line diabetes summit and listened to experts explain the science and research behind the plant-based diet and I that was when I learned that the plant-based diet also had to be low fat – I needed to avoid all oils. That threw me for a loop! I was already struggling with the giving up dairy – how was I going to manage without oil as well!? The transition definitely wasn’t easy for me. My blood sugars were improving but my stress levels were going up.

By this time, I knew I needed help or this would end up being just another effort that too would fail.

That’s when I had a heart to heart with Carol at (https://thecalgarybeet.com/)                      

In my initial consultation with Carol, I explained my dietary needs, the problems I was having with transitioning to a whole food plant-based diet and we I went through my work schedule. Carol immediately saw that a big part of my problem, apart from lack of time, was lack of confidence and we agreed to an in-house hands on cooking demonstration a week later. A few days prior to that, Carol provided me with a list of 4 meals that could be made in an afternoon, would last me the week and would fit into my lifestyle of often “grab-and-go” meals. She took into consideration that I live in a house of meat eaters and the meals needed to either appeal to them too, even if only as a side. She also sent me the recipes and a grocery list so that I could look everything them over for allergies (one of my kids is allergic to avocado), and potential “ no ways.” Having the grocery list in advance was a huge bonus because I was also to check the ingredients against things I already had in my pantry and wouldn’t need to buy before the demonstration.

Carol even came with me to MY local grocery store. This was super helpful because she knows what to substitute what for what if your grocery store doesn’t carry something on the list – which was always a source of stress for me!  I can’t tell you how much time I have wasted driving all over town looking for specific ingredients because I didn’t know enough about the ingredient itself, and whether not it was one I could substitute. Being a professionally trained chef, Carol is intuitive in all things related to plant-based cooking and she is really comfortable replacing items on the list – either with ones that are less expensive or ones that will work just as well. (Sometime bloggers or recipe books will suggest using brands that are not available in my local stores, and as a newbie – if it says amino something or other – I would not know what to do if I could not find it. Lord knows I have sent my husband on numerous grocery scavenger hunts for items that were listed in a recipe but neither one of us knew what they were or what affect its omission would have on the recipe!).

The grocery shopping took less than an hour from start to finish and I felt confident that there would less wastage, which in the long run means cheaper grocery bills. On the day, Carol organized the order of preparation and we set about working in MY kitchen. We had to function with MY pots and pans, MY kitchen layout . . . this was more of a challenge for Carol. Where we were just cutting vegetables or measuring spices, Carol lent a hand. Where process or procedure was needed, I did a lot of the work. That was to ensure that I would have the confidence to repeat these recipes on my own. More often than not, Carol had to improvise with the pots and pans and utensils that I had and showed me how to make them work. I didn’t feel that I had to run out and spend money on new equipment or kitchen supplies!

Summing up …in an afternoon, we had shopped at MY grocery store, cooked and MY kitchen and prepared 4 meals (with serving options) as well as condiments that would keep in the refrigerator for the week, were nutritious and plant-based, used absolutely no oil and BEST OF ALL, worked with my hectic life style! And the food was delicious! All of it. And everything we made was a hit with my two adult omnivore daughters and even satisfied my carnivorous husband, though he will never admit it (but he had two helping of the quesadillas).

We even managed to fit in 3 oil-free salad dressings (forgot to photograph) to keep me going throughout the week – and these were not on our original plan!

The following day, I actually relaxed in my back garden because for the first time, dinner for the family was ready for my family. For once, I felt like I was ahead of the game and this was something I could do! The whole experience reminded me of the Chinese proverb, “You give a poor man a fish you feed him for a day. You teach him to fish; you feed him for a lifetime”.  My day with Carol showed me that a low fat plant-based diet and lifestyle change is a real possibility for me and I am no longer overwhelmed by it. For my particular meal plan I learned what to buy at my own grocery store with an eye on possible substitutions and fiscal management. I learned how to prepare the food in my own kitchen using my utensils and appliances and how to work in a time-efficient way. Carol really knew how to organize prep stations and our time which ensured that we achieved all that we had set out to do in an afternoon. I have four new wonderful meals to add to my repertoire and I am comfortable making adaptations where necessary. Interestingly, the morning after having eaten a very hearty meal of quinoa and roasted vegetable casserole, corn and salad, my blood sugar was the lowest it has been in almost 2 years. And more importantly, my recovery sugars after eating are falling within the normal range. I am still on medication but will be returning for an A1c check in mid-May. It’s early days, but I am very encouraged – I will keep you posted!

Transitioning to a WFPB diet This week’s post about a really rewarding experience I had helping a friend who’s trying to put the plant-based diet into action.

[thecalgarybeet]

Simplifying a plant-based Easter In my family, a big part of the excitement at traditional holiday time is the food. But I am the only one who follows an oil-free plant-based diet.

[thecalgarybeet]

Banana Milk

  When I ditched dairy a few years ago, I gave up having breakfast cereal too because I didn’t often have a dairy-free milk on hand to pour on top and frankly, I didn’t always have the time or inclination to make  my own. I was trying then, and still try to limit my use of the alternative milks you can buy because most of them are loaded with additives, including oil and sugar. Nut and seed milks…

View On WordPress

[thecalgarybeet]

Perfect Chickpea Hummus

Hummus is the ultimate simple health food – proof that healthy food can be quick to whip up and super tasty. Although I used dried chickpeas in this recipe, you can avoid soaking and cooking time completely by using canned chickpeas instead. This is a modified version of the recipe for ‘hummus bi tahini’ in The Complete Middle East Cookbook, by Tess Mallos. I have been making hummus this way for…

View On WordPress

[thecalgarybeet]

Jumbo Lima Beans and Mash

Jumbo Lima Beans and Mash

I came across a classic bean dish during a 3-week tour of Turkey several years ago. The type of bean varied from place to place but the beans were always really large and cooked in a really delicate tomato sauce, seasoned with just the right amount Mediterranean spices. Regardless of the type of beans that were cooked in this dish, the textures and flavours were always incredible – so well…

View On WordPress

[thecalgarybeet]

Queso with Black Beans and Pickled Vegetables

Queso with Black Beans and Pickled Vegetables

Game day is coming up! For those of you not in North America, I am referring to the annual Super Bowl championship football game being played next weekend. The Super Bowl marks the end of the American professional football season and is an excuse for family and friends to get together to eat and watch the game. It’s watched by many Canadians too – did I say watched? Does anyone actually watch the…

View On WordPress

[thecalgarybeet]

Turmeric Soup with Soba Noodles

Turmeric Soup with Soba Noodles

If you love turmeric, this is a relatively quick and easy soup to kick start healthy eating habits this year. Along with anti-inflammatory properties and detoxification support, turmeric adds a distinct and delicate aroma wherever it is used. Turmeric’s peppery, slightly bitter and earthy essence imparts a depth of flavour to soups and stews that is quite unique. This amazing, vibrantly colourful…

View On WordPress

[thecalgarybeet]

Crazy Good Granola without Oil or Sugar

Crazy Good Granola without Oil or Sugar

January is a significant month. It’s refreshing. It’s all about new beginnings. As we welcome a brand new year we are filled with hope and anticipation for many wonderful new experiences in the future. January is also a time to reflect on all of our accomplishments in the past year and appreciate how far we’ve come. In January we feel strongest about setting new goals, living healthier…

View On WordPress

[thecalgarybeet]

Amazingly Healthy Festive Dessert

Amazingly Healthy Festive Dessert

December is typically a month of festive indulgence, but this year, why not make an amazingly healthy dessert that no one has to pass up? Nor will they want to! Start with a simple sugar-free tart shell, which can be baked or eaten raw by the way, and fill it with a creamy custard that has been sweetened using whole dates. There are no added refined sugars anywhere in this ensemble. Add a few of…

View On WordPress

[thecalgarybeet]

Souper Monday Vegetable Chowder

Souper Monday Vegetable Chowder

Baby it’s cold outside!! It was souper-cold in Calgary last week and the forecast for this week is pretty darned cold too! Fortunately, my fridge is stocked with enough food for a couple more days because I really don’t feel like leaving the house to buy groceries! Here’s a really nourishing soup you can make with the vegetables you likely have on hand. This recipe is typical of the way I tend to…

View On WordPress

[thecalgarybeet]

Mixed Greens with Grapefruit, Beets, Roasted Pistachios and Sumac

Mixed Greens with Grapefruit, Beets, Roasted Pistachios and Sumac

Brilliantly vibrant with colour and taste, this salad is as refreshing and nourishing as it is beautiful! You may have to purchase sumac from a Middle eastern grocer but it can often be found with other ethnic spices in the aisles of a big box grocer such as Superstore. You can’t go wrong with this salad. Tossed in a delicate, oil-free vinaigrette (recipe below), and sprinkled with a nut-based…

View On WordPress

[thecalgarybeet]

Tuscan Style Kale, Bean and Tomato Soup

Tuscan Style Kale, Bean and Tomato Soup

I love this soup! I could live on it – especially in the winter. Chalk full of beans, fresh vegetables and grains, this soup embodies the very essence of a rustic Italian zuppe! I love that it is hearty enough to be a meal on its own and that I can make the whole thing in about 30 minutes – if my beans are cooked.   I used dark red kidney beans in this recipe but you can use Cannellini beans if…

View On WordPress

[thecalgarybeet]

Easy Two-Bean Chilli with Sweet Potatoes

Easy Two-Bean Chilli with Sweet Potatoes

This chili is scrumptious! Chilli is the ultimate cold weather comfort food and this recipe  contains no meat, dairy, oil or sugar! Hearty and satisfying, this chilli is loaded with healthy vegetables –  sweet potatoes, black beans, kidney beans, tomatoes, and just the right amount of warming spices to pack in plenty of flavour. The whole thing can be prepared in one pot and if you use canned…

View On WordPress

[thecalgarybeet]

Lentil and Grape Salad

Lentil and Grape Salad

It’s World Vegan Day! Did you know? This delightfully yummy salad made with French green lentils is one that you can enjoy all year round. The essential flavour in it is mint. Lovely, fresh spearmint. Fresh spearmint is one of my 4 favourite  herbs. I consider it a staple and I plant it every spring (the other 3 staple herbs are basil, cilantro and flat-leaf parsley).  Spearmint tastes great and…

View On WordPress

[thecalgarybeet]

Brown Rice Risotto with Mushrooms And Asparagus

Brown Rice Risotto with Mushrooms And Asparagus

Risottos have never really been my thing. All that butter and cream is just too rich for my system these days and I feel full uncomfortable and lethargic after eating it, however small the portion. If I were going out to dinner, risotto would never be something I would choose from the menu. I don’t like cooking it either. I find the whole process of making risotto tedious and time-consuming, so,…

View On WordPress