Did this week flying by for you too? But no complaints here!
So I talked Fitness.. So how about a little Nutrition update?
I’ve pretty much been eating the same thing each day for the last 3 months.. not for any particular reason other than it sounds good, is easy, healthy, and just works for me!
As far as generally dietary changes from what I’ve done in the past, these days I’m eating less protein, more vegetables, less animal products, very little to no dairy, more whole foods, and keeping carbs moderate. At one point earlier this year I decided to see how long I could go vegetarian. I ended up going about 7 weeks, and the only reason I stopped was because I took a trip to San Francisco and felt like trying new fun things.
Basically my food rules of late have been, ‘no real rules’ but just eating whatever my body seems to want. And once I’m on a roll for a while with lots of vegetables, little animal products and moderate carbs, I really stop craving other stuff.
Dairy-less
One of the changes I’ve made is pretty much eliminating dairy from my diet. I say “pretty much” because it’s by no means a restrictive choice.. and sometimes you just need frozen yogurt! 
My biggest hurdle to going dairy-free was how much I love greek and goat’s milk yogurt. But I realized it was more of a texture thing than the actual dairy, so I’ve substituted a few alternatives that completely fill the void.
Almond Milk “Yogurt”
4 cups Unsweetened Vanilla Almond Milk
1 tbsp Agar Agar Powder OR 2-3 tbsp Agar Agar Flakes
2 tsp Vanilla Extract
Stevia to Taste
Heat Milk and Agar Agar on the stove, whisking frequently. Bring to a slow boil. Let boil for a couple minutes, then remove from heat. Let it sit for a few minutes, then pour into a heat-safe container and put into the refrigerator. Let it sit for a couple hours until the mixture becomes firm. Transfer into a high speed blender or food processor. At Vanilla Extract and Stevia and blend away. Makes 4 servings.
Tofu “Yogurt”
1 block Lite Silken Tofu (I use Mori-nu)
1 tsp Vanilla Extract
Stevia to Taste
This couldn’t be any easier. Just put it all in a high speed blender or food processor.. and blend! Makes 2 servings.
More Additions Ideas (per serving): 1/2 tsp flavor Extract, 1 tbsp Unsweetened Cocoa, 1 tbsp Peanut Flour, 1/4 cup Berries
Both of these make great yogurt substitutes on top of Oats..
Or Kabocha..
Planeat
Last weekend I had the opportunity to go to a screening of Planeats, as a part of Whole Food’s ‘Do Something Reel Film Festival‘. If you can, definitely go see this! It is a well done documentary on how the diet choices you make ever day, impact not just your health, but the health of the planet. It supports the benefits of an all plant-based diet, primarily based on the results of the China Study. The information they present is quite compelling, especially with regards to the shocking extent to which the Standard American Diet (SAD) deteriorates the environment.
The Protein Debate
So really the movie has two main arguments for an all-plant-based diet; the nutritional benefits and the environmental benefits. On the nutrition-side, the movie didn’t really present any new information to me, and was actually pretty one-sided. But the one-sidedness wasn’t in a obnoxious way. You really can’t argue the positive side of eating predominately whole foods, eliminating processed foods and refined grains.. the part where it gets controversial, is of course when you start talking protein. How much is enough? Can too much (and how much is too much?) harm you? yadda yadda yadda.. I tend to avoid this discussion because which ever side you’re with, you can find scientific evidence to support your argument. So I say, if you’re going to eat lots of protein (Paleo is huge in Austin with all the Cross Fit folks) just choose the best lean sources you can, organic if at all possible, and aim for whole foods and variety. And if you’re on the all-veggie/vegan side, be sure to get those essential amino acids, and make a conscious effort to eat protein in the form of yummy veggie-based sources (I’m pretty much obsessed with Seitan, Tempeh and Baked Tofu)!
Animals Protein vs. Fossil Fuel
The other component of the movie though, the environmental discussion..WOW! I had a generally idea of the impact, but really had no idea the full extent of the harm the SAD (animal protein-based with lots of dairy) has on the environment. This really put it in perspective to me:
They compared the impact of switching to the most environmentally friendly car on the market, to switching from an animal-based diet to a all vegetable based diet.. your dietary choice has (if I remember the exact numbers correctly) 3x the impact on the environment.
I guess having that frame of reference really struck home for me! Nutrition is an every changing science. What “they” say is the best thing today will be completely different two years from now (we all remember the no-fat craze). But in that two years, one thing is for certain, if we keep eating and making the same choicea we do now, the planet will absolutely be in worse health.
The main message of the movie is clear: the biggest influence each one of us has on the health of the environment, on a daily basis, is how we choose to fuel or bodies.
Pretty empowering stuff right?
Go to the Planeat website to find a screening near you.. I’d love to hear your thoughts on the movie, or just your thoughts on the arguments as a whole!
Wow, this post got long! Definitely more I want to say here.. follow-up soon! Happy Friday everyone 
Fun Links
Really great post!!! I am glad you are posting again. You were one of the first blogs I ever read and I can’t remember how I got to you ( likely it was fitness comp related) but I am glad I did! Your posts lately show someone who is really finding their life path. That’s exciting and inspiring. Keep up the great work lady!
The almond yogurt sounds great!! Thanks so much for sharing!
we think alike in that aspect. Body definitely tells you what it wants. I will have to try the almond yogurt!
oh that tofu looks so good!!! i cant wait to experiment with different types of foods and flavors after my competition! I do miss tofu!! i havent had it in forever (I probably could) but I am just sticking to animal protein and greek yog for now!!!
xoxox
I am really interested in reading more of the Planeat & checking out that website. THX!!!!
Wow – this is so like me. I can’t stop dairy. I just love the satisfaction, creaminess and more “substance” to having yogurt. I used to eat Greek by the buckets – but switched over to more Goat thinking it would quell my addiction…um, no – now I’m addicted to the Goat!! But it’s not just the yogurt – I also LOVE the goat cheese…and cottage cheese regular 2%.
I suck
Can you use something besides this Agar Agar? I don’t have unusual ingredients…