Alicia Silverstone's Blog, page 34

Like • 0 comments • flag

Published on July 08, 2021 18:15

July 7, 2021

How to Eat Healthfully and Abundantly for Weight Loss

A Note From Alicia:As you’ve read in my book The Kind Diet, you’ll know I’m a big fan of grains and think they are extremely healthy – to each their own. I also deeply respect Dr. Fuhrman’s POV, but I think 1-2 cup of nuts/ seeds a week is the maximum you should consume if trying to avoid rashes, acne, and weight gain.How to Eat Healthfully and Abundantly for Weight Loss

Achieving sustainable weight loss takes a more nuanced approach to your diet than “calories in, calories out.” The reality is that you need to eat the right foods (fresh produce, legumes, nuts and seeds, and intact whole grains), avoid the weight gain-promoting substances (salt, oil, sweeteners), and address food addiction to achieve excellent health and optimal weight.

I designed my Nutritarian diet to include a wide portfolio of protective plant foods, which supply a full spectrum of phytonutrients. This eating style is hormonally favorable, offers the full portfolio of anticancer superfoods, and maximizes the number of micronutrients per calorie.

Let’s take a look at some of the healthful plant foods that make up the Nutritarian diet and how they promote weight loss.

Leafy greens and non-starchy vegetables

High in nutrients, low in calories, these foods take up room in the stomach, leading to a feeling of satiety. They are also rich in fiber, phytochemicals, and micronutrients, and very low in calories.

Put it into action: Eat three or more of these every day: Cruciferous vegetables such as kale, broccoli, cabbage, collards, and watercress: salad greens, such as lettuce, arugula, and spinach; alliums such as onions, garlic, and scallions; bell peppers, eggplant, asparagus, zucchini, etc.

Start your meal with a salad

When it comes to salad, the bigger, the better. Studies have found that eating a salad at the start of a meal reduces calorie intake from the meal by blunting your appetite and improving satiety value of meals. Women who started their lunch with a salad consumed fewer calories from the rest of the meal. The larger the salad, the fewer calories they consumed at lunch.1, 2

Put it into action: To your lettuce, add some tomatoes, sliced red onion, shredded carrots, and some raw cruciferous like arugula, radishes, or cabbage. Your choice of dressing is important. Including fat in your salad makes the salad more filling and helps your body absorb carotenoids from the raw vegetables. But whole food fat sources – nuts, seeds, and avocado – are superior to oils. Keep reading to learn how nuts and seeds promote a healthy weight.

Beans are filling and low-glycemic

Looking for the best starchy food? Beans, lentils, and split peas are especially high in indigestible carbohydrates (fiber and resistant starch). They slow the absorption of sugars from a meal, and reduce the elevation in glucose and insulin following the meal. Plus, these indigestible starches provide sustenance for the beneficial bacteria of the gut microbiome.3

Beans promote satiety, helping to reduce total calorie intake, and studies suggest beans in one meal can even blunt the blood glucose response of the next meal.4, 5 An analysis of 21 randomized controlled trials on bean or lentil containing diets vs. a diet with the same number of calories but no beans found the bean groups lost more weight than the control groups.6 Whole grains often get more attention, but beans are more healthful than whole grains. A dietary intervention study directly comparing the two in patients with type 2 diabetes found beans were superior to whole grains for improving body weight and cardiovascular risk factors.7

Put it into action: Variety is the spice of life, so broaden your mealtime horizons by experimenting with different varieties of beans. Choose from adzuki beans, black beans, cannellini, chickpeas, edamame (and dried soy beans) green peas, lentils, kidney beans, Navy beans, pinto beans, and white beans.

Mushrooms will grow on you

One way to cut calories effortlessly is to add mushrooms to your daily diet. In the lab, mushroom phytochemicals inhibit human enzymes that digest carbohydrates, which could reduce calorie absorption.8 Studies also suggest that mushrooms increase satiety; that when people replace meat with mushrooms in their meals, they do not compensate by eating more calories from other foods.9 Here’s an example: A one-year long clinical trial in 73 obese adults instructed half to replace all red meat with mushrooms, and the other half to follow a standard weight loss diet. The mushroom group had lower calorie intake, lost more weight, and lower BMI, waist circumference, percent, body fat, and blood pressure compared to the standard diet group.10

Put it into action: Mushrooms add a depth of savory flavor – known as umami – to dishes. Branch out from the usual white button variety and try chanterelle, cremini, maitake, oyster, porcini, portobello, reishi, or shiitake.

Berries and pomegranate

Low-sugar, high-antioxidant fruits like berries are rich in anthocyanins and other phytochemicals. Berry extracts inhibit digestive enzymes that break down carbohydrates and reduce glucose absorption according to laboratory studies.11, 12 Berries limited the rise in blood glucose after a meal in multiple human studies.12 For example, one study compared a blend of pureed berries (bilberries, blackcurrants, cranberries, and strawberries) plus sugar to sugar alone. In the berry group, the blood glucose response was lower and occurred more slowly, likely due to a combination of the effects of fiber and anthocyanins.13 Another study suggested consuming blueberries regularly for six weeks improved insulin sensitivity.14

Put it into action: With their rich jewel tones (courtesy of their flavonoid content), berries are as pleasing to the eye as they are to the palate. Buy them fresh while they’re in-season or opt for frozen (cheaper). Choose blueberries, strawberries, blackberries, raspberries, and pomegranate arils.

Nuts and seeds

Can nuts and seeds be high in calories, but still good for weight loss? Yes! Despite their calorie density, nuts and seeds do not promote weight gain. In fact, the research suggests eating nuts and seeds helps with maintaining a healthy weight. There are a few possible contributing factors: all of the calories in nuts are likely not absorbed; nuts have a high satiety value, suppressing appetite and leading to lower overall calorie intake; eating nuts may increase calorie expenditure, but this is still unclear.15, 16 In a large study of U.S. adults, those who ate nuts daily had lower BMI, waist circumference than those who ate nuts less frequently or not at all.17

Put it into action: Nuts and seeds have the added bonus that they’re linked to longevity.18 Try chia, flax, hemp, pumpkin and sesame seeds, and almonds, walnuts and cashews.

Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times bestselling author, and nutritional researcher who specializes in preventing and reversing disease through nutritional and natural methods. Through his medical practice, Eat to Live Retreat in San Diego, books and television specials, Dr. Fuhrman shares his life-saving nutritional protocols with people around the world. His work and discoveries are published in medical journals, and he is involved with multiple nutritional studies with major research institutions across America. Learn more at DrFuhrman.com.

Joel Fuhrman, M.D.’s most recent book, Eat for Life (HarperOne, 2020) is his seventh New York Times bestseller. The book showcases all aspects of the Nutritarian diet: how it works, why it works, and proof of its effect in action. Drawing on the latest research in nutritional science, Dr. Fuhrman delivers the knowledge you need to protect your health, supercharge your immune system, reverse disease and slow the aging process. The book includes meal plans and more than 100 delicious recipes.

References

Roe LS, Meengs JS, Rolls BJ. Salad and satiety. The effect of timing of salad consumption on meal energy intake. Appetite 2012, 58:242-248.Rolls BJ, Roe LS, Meengs JS. Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc 2004, 104:1570-1576.Sonnenburg ED, Sonnenburg JL. Starving our microbial self: the deleterious consequences of a diet deficient in microbiota-accessible carbohydrates. Cell Metab 2014, 20:779-786.Mollard RC, Zykus A, Luhovyy BL, et al. The acute effects of a pulse-containing meal on glycaemic responses and measures of satiety and satiation within and at a later meal. Br J Nutr 2012, 108:509-517.Li SS, Kendall CW, de Souza RJ, et al. Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials. Obesity (Silver Spring) 2014, 22:1773-1780.Kim SJ, de Souza RJ, Choo VL, et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr 2016, 103:1213-1223.Jenkins DJ, Kendall CW, Augustin LS, et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. Arch Intern Med 2012, 172:1653-1660.Su CH, Lu TM, Lai MN, Ng LT. Inhibitory potential of Grifola frondosa bioactive fractions on alpha-amylase and alpha-glucosidase for management of hyperglycemia. Biotechnol Appl Biochem 2013, 60:446-452.Cheskin LJ, Davis LM, Lipsky LM, et al. Lack of energy compensation over 4 days when white button mushrooms are substituted for beef. Appetite 2008, 51:50-57.Poddar KH, Ames M, Hsin-Jen C, et al. Positive effect of mushrooms substituted for meat on body weight, body composition, and health parameters. A 1-year randomized clinical trial. Appetite 2013, 71:379-387.Williamson G. Possible effects of dietary polyphenols on sugar absorption and digestion. Mol Nutr Food Res 2013, 57:48-57.Castro-Acosta ML, Lenihan-Geels GN, Corpe CP, Hall WL. Berries and anthocyanins: promising functional food ingredients with postprandial glycaemia-lowering effects. Proc Nutr Soc 2016, 75:342-355.Torronen R, Sarkkinen E, Niskanen T, et al. Postprandial glucose, insulin and glucagon-like peptide 1 responses to sucrose ingested with berries in healthy subjects. Br J Nutr 2012, 107:1445-1451.Stull AJ, Cash KC, Johnson WD, et al. Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. J Nutr 2010, 140:1764-1768.Tindall AM, Petersen KS, Lamendella R, et al. Tree Nut Consumption and Adipose Tissue Mass: Mechanisms of Action. Curr Dev Nutr 2018, 2:nzy069.Tan SY, Dhillon J, Mattes RD. A review of the effects of nuts on appetite, food intake, metabolism, and body weight. Am J Clin Nutr 2014, 100 Suppl 1:412S-422S.O’Neil CE, Fulgoni VL, 3rd, Nicklas TA. Tree Nut consumption is associated with better adiposity measures and cardiovascular and metabolic syndrome health risk factors in U.S. Adults: NHANES 2005-2010. Nutr J 2015, 14:64.Grosso G, Yang J, Marventano S, et al. Nut consumption on all-cause, cardiovascular, and cancer mortality risk: a systematic review and meta-analysis of epidemiologic studies. Am J Clin Nutr 2015, 101:783-793.

1. Grilled Stuffed Avocados with Chickpeas

Like • 0 comments • flag

Published on July 07, 2021 21:18

July 2, 2021

18 Yummy, Vegan 4th of July Eats From Sides to Sweets

With 4th of July right around the corner, I wanted to share some yum looking vegan recipes with you all. What does 4th of July mean to you? What are your plans? I’d love to see what you’re grilling or creating. Post a photo on Instagram using the hashtag #thekindlife. Happy summer, everyone!

Appetizers

2. Simple Healthy Coleslaw

3.Grilled Sweet Potatoes with Mint, Chili, and Smoked Garlic

4. Cauliflower Buffalo Wings

5. Summer Potato Salad

6. Fresh Tomato + Avocado Tart with Pine Nut Crust

7. Roasted Cabbage Wedges with Onion Dijon Sauce

8.Black Bean Fiesta Burger with Cilantro Jicama Slaw

Veggies Burgers +

9. Perfect Grilled Portobellos

10. Smoky Barbecue Carrot Dogs with Creamy Chickpea Salad

11. Smokey Beet Cakes

12. BBQ Seitan

[image error]

13. BBQ Black Eyed Pea Collard Rolls

14. Coconut Water and Fresh Berry Popsicles

Sweets

[image error]

15. Chocolate Covered Strawberries

16. Ice Cream Bars

[image error]

17. Strawberry Nectarine Crisp

18. Peach Sorbet

Top Photo Credit: Post Punk Kitchen

Like • 0 comments • flag

Published on July 02, 2021 02:20

June 30, 2021

Cheesy, Oozy, Easy Vegan Guacamole and Bean Dip

This vegan guacamole and bean dip is quick, easy, and delicious — the perfect thing to bring to a party. Make it in a glass dish to display all the pretty layers. Great for meat-eating friends.

Serves 8.

Ingredients:

1 (16-ounce) can refried beans3 large avocados3 tablespoons fresh lime juice2 (8-ounce) containers nondairy sour cream (or you can make your own cashew sour cream*)1 packet taco seasoning (I use Bearitos, but if you are avoiding all white sugar, make your own mix with chili powder, ground cumin, onion powder, hot paprika or cayenne, and salt)1/2 cup diced mild green chiles, drained1/2 cup sliced black olives, or more if you like 5 tomatoes, chopped 2 cups shredded vegan Cheddar cheese

Directions:

Preheat the oven to 350 degrees.

Spread a layer of refried beans in the bottom of an 8-inch by 8-inch quart glass baking dish.

Pit and peel the avocados, and place in a bowl. Mash the avocados together with the lime juice, and spread on top of the refried beans.

Stir together the sour cream (or cashew sour cream*) and taco seasoning, and spread over the avocado.

Sprinkle the chiles over the sour cream, and top with a layer of black olives.

Add the tomatoes, and sprinkle with the cheese.

Heat the dip for 15-30 minutes or until heated through and the cheese is a bit melted.

Serve warm or at room temperature!

*if you prefer making your own cashew sour cream:

1.5 cup cashews

3/4 cup water

2 tablespoons fresh lemon juice

2 teaspoons apple cider vinegar

1/2 teaspoon fine sea salt to taste

Soak the cashews overnight in a bowl filled with water (ideally for 8 hours, or you can quick-soak for an hour in boiling water). Rinse and drain.

After soaking, blend the cashews at high speed with the remaining ingredients in a blender. You may want to pause and scrape the cream down as you go, to make sure you get it all mixing. Add a little water when you need (albeit very little!)

Place the cream in a container and pop it into the fridge. This makes 2 cups and will keep in the fridge for 1 week!

Sign and share the petition to ban Roundup

Like • 0 comments • flag

Published on June 30, 2021 02:19

June 29, 2021

Glyphosate, Cancer, and Monsanto’s 120 Years of Deceit

It’s in our air, water, plants, animals, grains, vegetables, and meats. It’s in beer and wine, children’s breakfast cereals, snack bars, and mother’s breast milk. It’s even in our vaccines. Glyphosate, better known as Bayer-Monsanto’s Roundup herbicide, is classified as a probable human carcinogen, and yet, never in history has a chemical been used so pervasively. But how?

What is Glyphosate?

Monsanto, now a subsidiary of Bayer, is an agrochemical and agricultural biotechnology corporation, and maker of the weedkiller Roundup. The product has been linked to cancer, such as Non-Hodgkin’s Lymphoma and Multiple Myeloma. There have been more than 18,000 cases filed nationwide against Monsanto regarding Roundup. In 2019, a jury in California ordered Bayer (it acquired Monsanto in 2018) to pay $2 billion in damages after finding Monsanto had failed to adequately inform consumers of the possible carcinogenicity of glyphosate.

Glyphosate is now listed under the California Prop 65 carcinogens list. But for four decades, Monsanto concealed Roundup’s carcinogenicity by capturing regulatory agencies, corrupting public officials, bribing scientists, and engaging in scientific fraud to delay its day of reckoning.

What are Dioxins?

During World War II and the 1940s, Monsanto began creating dangerous pesticides made from dioxin and helped develop the atomic bomb. Dioxins are highly poisonous chemicals generally created during burning processes and are known as legacy chemicals. This means they are substances that don’t break down and can persist in the environment and human body for years.

Over 90 percent of human exposure to dioxins comes through food, and they tend to accumulate in fatty tissues as they are passed up the food chain. Fatty foods, mainly animal products, are major dietary sources of dioxins. Industries also use dioxins extensively in bleaching paper, manufacturing pesticides, incinerating waste, and other processes.

Additional concerns have been raised about dioxins in women’s sanitary products, especially tampons. Before the late 1990s, chlorine was used for bleaching in tampon production, and dioxin levels were higher. Some dioxins are suspected carcinogens and can impair the immune system, endocrine system, reproductive functions, and nervous system. Some studies have also found that dioxins can be associated with diabetes, thyroid dysfunction, and heart diseases. The Environmental Protection Agency considers PCBs and dioxins two of the most toxic chemicals on the planet.

Monsanto’s Influence on American Life

The Monsanto company was founded in 1901. In the early years, Monsanto sold artificial food additives such as caffeine and the artificial sweetener saccharin. The company expanded in the 1920s. It created the town of Monsanto, Illinois, to avoid environmental regulations and taxes. Here, it left behind poverty and pollution. In the 1930s and 1940s, it manufactured rubber and plastics. And starting in 1935, Polychlorinated biphenyl chemicals (PCBs) were made by Monsanto in Anniston, Alabama. Parts of the Coosa River are still polluted by these “forever chemicals.”

In the 1950s, Monsanto started to force plastics into virtually every aspect of American life. It created Disneyland’s plastic “House of the Future.” Ominously, the house could not be broken down as planned. Jackhammers, shovels, chainsaws, even wrecking balls are no match for persistent plastic—foreshadowing the real future, one where omnipresent plastics and microplastics won’t break down. Meanwhile in the 1950s, along the Tennessee River, Monsanto bought a 700-acre plastic chemical factory in Decatur, Alabama, and a related nylon factory in Pensacola, Florida.

Monsanto produced chemical weapons in the 1960s. Agent Orange, a dioxin-based weapon, was used to kill or poison millions while defoliating jungles during the Vietnam War as a part of the U.S. military’s herbicidal warfare program. During the 1970s, the company made aspartame (NutraSweet). The FDA had health concerns over the artificial sweetener, but Ronald Reagan was lobbied by Monsanto, and his team approved it on his second day as President in 1980.

In 1983, Monsanto entered the Genetically Modified Organism (GMO) business. It infused glyphosate-based pesticides into seeds creating “Roundup Ready” crops. Throughout the 1990s and 2000s, it expanded its agricultural assets including pesticides, GMOs, and controlling the global seed supply. In 1993, the U.S. Food and Drug Administration suspiciously approved Monsanto’s Synthetic Growth Hormone (rBGH), which was designed to increase milk output in dairy cows. Scientists and agricultural experts expressed numerous scientific concerns. Cows injected with rBGH are often forced to produce milk under extreme strain in harsh factory farms, and rBGH has been linked to serious health problems and diseases in both cows and humans.

During a lawsuit filed in 2015 against Monsanto for its use of glyphosates, Robert F. Kennedy Jr, an attorney who sued Monsanto, stated: “The jury found Monsanto acted with malice and oppression because they knew what they were doing was wrong and doing it with reckless disregard for human life. This should send a strong message to the boardroom.”

Despite the long, horrific history, Bayer and Monsanto still create and sell these dangerous chemicals in mass quantities.

If you want to help make a difference, take these steps:

Take Action

Fight Back

If you may have been injured by Roundup, please contact Arnold & Itkin at intake@arnoldItkin.com or call 888-493-1629

Get Involved

To learn more or to support the cause, please visit and join:

Children’s Health Defense

Moms Across America

Environmental Working Group

David Whiteside is an activist and founder of the Alabama-based Tennessee Riverkeeper—a non-profit driven to protect the Cumberland and Tennessee River and its tributaries from pollution through enforcement and education.

Like • 0 comments • flag

Published on June 29, 2021 21:52

June 25, 2021

The 14 Best Clean, Vegan Sunscreens for Body and Planet

The weather in LA is heating up and we are slowly getting into summer mode over here. Bear and I love to spend time outside, hike with our dogs, and swim. Sometimes we surf! For times when sunscreen is needed (skin covered in sunscreen does not absorb vitamin D the same as un-blocked skin), these are my favorite sustainable and vegan sunscreens to use.

Like most conventional products, sunscreen can contain lots of icky ingredients. In order to steer clear of that stuff, look for a few key indicators on your sunscreen to help you navigate. Ideally the ingredients are natural or organic, and mineral-based (like zinc oxide) with limited other (hard to pronounce) ingredients. Bonus: look for products that also tout being reef safe. Ingredients gentler on the planet are generally gentler for our bodies, too.

If you want to dig deeper into certain brands or educate yourself more on those unknown ingredients, check out the Environmental Working Group‘s simple to use and informative sunscreen guide.

Though there are a fair amount of natural-based sunscreens out there, continue to read labels and question ingredients—as even if they lack some of the more common scary ingredients, there could be some other questionable ones in there. Here’s one: Ethylhexylglycerin is a relatively new chemical on the market and is commonly used as an alternative to parabens. While it does derive from vegetable oil, it goes through several chemical processes. It’s definitely not the worst ingredient out there, but there just isn’t too much research on it so just be aware. Similarly, Polyaminopropyl Biguanide is a synthetic ingredient commonly found in natural sunscreens. It is also not a terribly dangerous ingredient, but the way it works is by breaking the cell wall of bacteria and damaging its DNA. Studies have shown it’s not strong enough to break down human cells, so that’s a relief! But it is restricted in Japan so if you want to lean on the safe side, steer clear of it.

Listed below are some healthy sunscreens— some I like to use and others with excellent safety ratings. So get your best summer on without burning, premature aging, or damaging coral reefs. Enjoy!

Best Sunscreen For Daily Protection

For the Face1. Josh Rosebrook Nutrient Day Cream Tinted, SPF 30

I love this tinted SPF! It has zinc, so it protects against UVA and UVB rays, blended with yummy organic ingredients like almond oil, calendula, and shea butter.

2. Body Deli Solar Day Cream

I love the Body Deli products and this sunscreen does not disappoint, either. This is great for the face. Nice neutral scent, and feels really lightweight.

3. Manda Organic Sun Paste, SPF 50

This stuff is for a serious ocean day. If Bear and I were surfing for hours, I would use this on our faces. It smells so good.

4. Alba Botanica, SPF 30

Goes on like a charm, feels nice! The coconut shea butter one smells really good!

5. Coola, SPF 50

I love Coola’s sunscreen. There are a few different flavors but the gentle white tea scent is my pick. It’s reef safe, and doesn’t leave a white tint. I mostly use this on my face but it feels nice on my arms and body and isn’t sticky either.

6. Raw Elements Baby and Kids Stick, SPF 30

Great! I love the idea of a stick- especially with a kid, it makes it super easy to apply on the face quickly and then let them run back into the sun!

7. Elina Organics Sun Day, SPF 35

Super white and thick- I had to rub this one in a lot!!! It is heavy on the white tint but it does go in nicely.

For the Beach

8. Keeki, SPF 30

I enjoy using Keeki, although some of the ingredients, particularly xantham gum, potassium sorbate, and banana flavor oil are slightly questionable. Xantham gum has some studies linked to digestive issues, potassium sorbate has been connected to skin and eye irritation, and banana flavor oil isn’t guaranteed to be 100% natural – there could be some artificial ingredients mixed in. These questions aside, it works well and doesn’t leave a major white tint.

9. Butterbean, SPF 30

This one is thick and can be hard to rub it in. It also leaves a subtle white tint. However, once it’s on, it feels nice and smells even nicer.

10. Soleo Organics, SPF 30

This sunscreen rubs in rather easily and is great when you’re at the pool or beach as it has a three-hour water resistance window!

11. MyChelle Replenishing Solar Defense, SPF 30

Smells great, lightweight, no white cast….but slightly sticky! Doesn’t feel overly sticky that I wouldn’t use it, though!

12. Goddess Garden Sport, SPF 50

Not white at all, but you need to really rub this one in! It does smell good and absorbs quickly once you rub it in.

Kids 13. Babo, SPF 50

Great for Bear — this one is very kid-friendly. It does give you a slight white tint, and it isn’t super easy to rub on, but it is great for the shoulders and chest and I feel like it’s one of the best for keeping littles protected.

14. All Good Kids Sunscreen, SPF 30

This one didn’t really pass the test! Extremely white on the face and body- and sticky once it’s on!

Like • 0 comments • flag

Published on June 25, 2021 10:43

June 21, 2021

Steamed Kale Drizzled With Umeboshi Plum Vinaigrette

Ingredients

1 bunch kale (dinosaur or whichever kind you prefer)1/2 to 1 lemon1/2 tablespoon umeboshi vinegar (ume vinegar)1 tablespoon flaxseed oil (if you can’t get flaxseed oil, substitute extra virgin olive oil, but the flaxseed oil is way yummier!)1 tablespoon sunflower seeds (optional)1 teaspoon shoyu/soy sauce or tamari for gluten-free (optional)

Directions

De-stem or chop up the kale.

Bring water to a boil in the bottom of a steamer or a pot fitted with a steamer basket if you want to steam, or fill the pot about halfway with water if you want to blanch. Add the kale for 1 to 2 minutes until the vegetable is just starting to wilt. Transfer to a serving platter. If you blanched the kale, drain out any extra water.

Add the juice of half or one lemon to the kale to taste. Drizzle it on generously!

Optional: toast sunflower seeds on a pan over medium heat for a couple of minutes until they have a nutty aroma and puff up a little. Add one teaspoon of shoyu (soy sauce) for extra flavor.

Pour the flaxseed oil and ume vinegar directly onto the steamed kale. Taste it and see if you want more ume vinegar, it’s very salty so go easy if you do add more! Serve sprinkled with toasted sunflower seeds. Enjoy!!!

*Note – people tend to throw greens in a steamer and walk away, so it’s super easy to overcook your greens. I recommend always erring on the side of undercooking it since it’s so water-dense that it continued to cook a little after being removed from the steam.

As mentioned, you can use this recipe with any kind of green vegetable (bok choy, collards, etc.)!

Video by Kristin Burns

Like • 0 comments • flag

Published on June 21, 2021 10:17

June 16, 2021

The 9 Best Brands for Cute, Comfy Vegan Sneakers

I am really excited about all of these vegan sneakers! Whether hitting the trails, the beach, or just looking cute, finding the best pair of summer sneakers is a must. These companies are also all doing things in a responsible manner while being cute and chic at the same time. How great is that? I’ve found a few really incredible sustainable and vegan brands I’d love to share with you.

The Best Vegan Sneakers for Summer

1. Save The Duck

Save The Duck makes great coats; I lived in mine during the winter in Montana and Canada! I was really happy to see the company also made a vegan sneaker. And it does not disappoint. Super stylish with a speckled sole. 100% animal free—just the way I like it!

2. Sylven

These cute sneaks are made from apple leather, from (now fully!) vegan shoe designer, Sylven. The outsole is made from a sustainable material—lactae hevea—a highly renewable natural rubber derived from the sap of the hevea tree. Awesome!

3. Premium Basics

I love mine in white with black trim and white with pink trim. I find these strangely stylish with my outfits…like, really chic. I love them, and they are so comfy. These stylish sneakers are ethically made with no dyes, glues, or solvents! They are 85% recycled and even the laces are made from recycled ocean plastic.

4. Soludos Yebo

Made from biobased leather, recycled polyester, and the laces are organic cotton, too. These cute and comfy stylish sneaks come in four colors.

5. Nike

Like a number of mainstream brands, Nike is now doing sustainable shoes. This style is called the Space Hippie—and it keeps selling out. (I can’t even get my hands on them!) It’s the lowest carbon footprint shoe that Nike has made. The shoe features 25% recycled materials, and 75% recycled upper, made from recycled plastic bottles and t-shirt scraps. Keep it up, Nike!

6. Lane Eight

I like my grey sneakers from Lane Eight. I wear them hiking and for working out. They are made with vegan microfiber, recycled polyester threads, and each shoe is made from 11 recycled plastic bottles! The insole is made from algae that give back 31.5 liters of water back to the oceans, and reduces 64 cubic meters of carbon from the atmosphere.

Shop my comfy grey ones:

7. Avre

I have two pairs of these fun Avre sneakers. They are made from recycled plastic which is melted down, reformulated, and spun into yarn. Overall this helps reduce energy, waste, and water. I have a black and white pair, and a pink one. The pink is a fun pop of color. I’ve been wearing them both on hikes with leggings and sweats.

Shop the black and white style here.

And the pink ones here.

8. Veja

I love my Veja sneakers with jeans, dresses, and leggings. The company offers a few vegan style options and has cute kiddo styles, too. I have a white pair and find that I’m wearing them in the spring and fall the most. They are made of faux leather, or canvas. Mine are faux leather with a rubber sole.

Looks like mine are sold out but shop a similar pair here:

9. Cariuma

This brand is not entirely vegan, but has a few really nice vegan options and has sustainability practices: responsibly sourced materials, fair wages, and givebacks to charitable organizations. I like the white canvas lace-ups with jeans and dresses to style them down.

Happy Shopping!

Xo,

Alicia

Like • 0 comments • flag

Published on June 16, 2021 16:17

June 13, 2021

Sweet Calming Kuzu Benefits: Plus My Favorite Tea Recipe

Kuzu is a starch made from wild mountain kuzu root, which you can find in most natural and specialty food stores or online. It’s got a number of great benefits—kuzu tea is one of my favorite ways to get calm. Here’s everything you need to know about kuzu and how to make your own calming kuzu tea.

What Is Kuzu?

Native throughout Asia, the kuzu plant is a climbing vine also used as an ornamental. It produces fragrant purple flowers that grow in long racemes.

But it’s the root that holds medicinal properties that have been favored by Eastern healers for thousands of years. Dried and ground into a white powder, kuzu resembles arrowroot.

Benefits Kuzu

Like a number of other botanicals, kuzu has many traditional uses. The powder can be added to sauce, soups, and desserts as a thickening agent. But it’s also known for its calming properties, particularly for upset stomachs and anxious nerves.

It’s also used to relieve constipation, treat the common cold, and regulate blood sugar. Kuzu has also been used to relieve chronic migraines, and it may help to reduce the risk of cardiovascular and neurodegenerative diseases and reduce high blood pressure.

Kuzu Tea

This tea really does help you relax and brighten your vibe. I have this when I’m cranky-pants. It’s great for so many reasons. Especially PMS—helping to nourish you when you’re on your period. And it’s also beneficial to calm/soothe little people 🙂 Sip it a few times a week as a preventative remedy. Be mindful not to drink this too close to bedtime, because it might keep you up.

Makes 1 serving.

Ingredients

1 teaspoon kuzu1 cup cool water1-2 tablespoons brown rice syrup

In a small saucepan, add the kuzu and water. Let it sit for a moment, then stir until the kuzu is completely dissolved.

Cook over medium heat, stirring constantly so that the kuzu doesn’t get lumpy. Once the liquid turns clear, add the syrup and enjoy!

Photo & video: Kristin Burns

Like • 0 comments • flag

Published on June 13, 2021 17:34

June 7, 2021

5 Delicious and Healthy Reasons to Eat Plant-Based Diets From Around the World (Plus Recipes!)

Hello friends,

Today, I wanted to share another piece with you written by Sharon Palmer, a registered dietician, editor of the award-winning health newsletter Environmental Nutrition, and nationally recognized nutrition expert. Sharon is another champion of promoting a plant-based lifestyle and, in this piece, she shares the benefits of eating a diverse array of plant-based recipes from around the world.

Many cultures throughout the world expertly execute plant-based meals that star protein-rich ingredients like legumes, grains, and nuts that are packed with flavor thanks to the unique blends of spices and herbs found throughout the world.

At the bottom of Sharon’s article, I have also shared some of my favorite international dishes that can also be found in my book, The Kind Diet. I hope this piece inspires you to get adventurous in your plant-based kitchen (or at least order out from that Indian place you’ve been wanting to try!) and that these global cuisines can help satiate your wanderlust as well as your appetite.

Enjoy,

Alicia

—

Romanesco and Maitake Deliciousness

A Trip Around The World With Plant-Based Global Cuisine for Health & Flavor

One of the best ways to embrace a healthful, delicious plant-based diet is to honor rich, global food traditions, which have been doing plant-powered food really well for centuries. Check out these tips for making your eating style more diverse and adventurous. Take a trip around the world with plant-based global cuisine for health and flavor.

You already probably know that adopting a more plant-based diet based on a variety of whole plant foods has numerous benefits for your mind, body, and soul—as well as the environment. All of those nutrients and phytochemicals flowing through your body leads to numerous health benefits associated with a plant-based diet. But you can take your plant-based diet a step further by honoring a big beautiful world of food traditions and flavors. By doing so, you’ll boost the flavor of your diet, as well as the nutritional profile.

The combination of culture, values, and lifestyle play a major role in the choices you make, especially when it comes to your diet. In comparison to other “diets” that focus solely on losing weight and result in short-term commitment, engaging in a plant-based diet is a long-term dedication that translates into a lifestyle choice for many people — especially those who are focused on their health and environment. As you know, food connects people around the world, within communities, and amongst immediate friends and family, as it brings them together to celebrate a common interest—food. The variety of foods that originate from diverse cultures plays a major role in the expansion of food choices for many, specifically those who engage in a plant-based diet, because of the numerous plant-powered options available. The incorporation of different spices, herbs, seeds, whole grains, pulses, vegetables, and fruits differentiates the dishes that are prepared in each and every culture around the globe. For instance, Indian, Thai, Mexican, Middle Eastern, and Vietnamese cuisines all offer a variety of delicious, unique meals highlighting key plant-based foods and culinary traditions that makes these foods shine!

Check out these five reasons why plant-based global cuisine can infuse your diet with health and flavor rewards.

5 Reasons to Dive into Plant-Based Global Cuisine Global Foodways Embrace Plants. Many cultures simply know how to do plant-based meals right! Rather than emphasizing animal foods high in saturated fat and cholesterol, these food cultures often focus on plant-based foods packed with vitamins, minerals, phytochemicals and fiber. This is because of traditional factors related to food supplies, religion, and customs. For example, Mexican dishes are known for their abundance of legumes, including pinto and black beans, the Mediterranean diet highlights unsaturated and heart-healthy plant-fats such as nuts and olive oil, and the traditional Japanese diet embraces whole soy foods such as edamame, tofu and miso. Cultural Food Traditions Shift the Plate. Our mainstream diets in America are slowly transitioning from the mentality of preparing meals with meat as “the center of the plate” to focusing on plant-based foods as the star of the plate. In fact, we have been influenced by other cultures that simply use meat as a flavoring rather than the main event. This eating style is the basis of many global dishes, such as curries, stir-fries, stews and pasta dishes that are flavored with a small portion of animal protein and a pile of vegetables in order to serve a family sized meal. This is a great way to plant-power your diet. Global Diets Practice Tradition. Many parts of the world, such as Copper Canyon, Mexico, and Cameroon, Africa, are cut off from modern society. As a result, the people there still follow the food traditions from the past, relying on local grains and pulses, locally cultivated and foraged fruits and vegetables, and some amounts of local animal foods. In these locations, which hardly rely on the packaged products that line our supermarket shelves, chronic disease and obesity are almost nonexistent. This is a great example of honoring traditions and the past in your modern-day diet. Find connections to your own food culture and let it seep into your own cooking. Global Food Cultures Enhance Taste Just Right. Since the beginning of time, people have cherished plants–in particular herbs and spices–not only for their flavor, but also for their health benefits. In many popular global dishes, herbs and spices play a starring role. For example, turmeric, popular in Indian cooking, may protect against cancer, diabetes, heart disease, arthritis, gastrointestinal problems, and Alzheimer’s disease; garlic and oregano used in Italian dishes boast generous levels of anti-inflammatory properties; and hot pepper used in a variety of global-inspired dishes is well known for its pain-relieving effects. Traditional Diets Aren’t Based on “Dieting”. In America, the word “diet” is typically associated with something you are “on” or “off.” In actuality, a diet is simply a style of eating you choose to eat for life, based on personal and cultural values. A diet isn’t ridden with restriction and guilt; the food you eat is meant to be enjoyed and is meant to be a reflection of you, your past, and your culture. And a plant-powered diet is one where you can come to the table with friends and family and celebrate delicious food, that also happens to be healthful.

—

Some Of My Favorite Plant-Based Recipes from Around The World

Nabeyaki Udon

This is a traditional Japanese dish that is generally cooked in an earthenware or iron pot. This dish is so full of noodles and vegetables that it’s pretty much a complete meal as is, but if you want more protein, add some tofu cubes to the simmering broth or serve a protein on the side. Either way, this dish is light, fresh, and satisfying. The shiitake mushroom soaking water gives the broth a deep flavor.

Serves 2

1 dried shiitake mushroom
1 tablespoon mistake mushrooms
1 carrot, cut into bite-sized pieces
1 stalk broccoli, cut into bite-size pieces
1 leek, white part only – cleaned and cut into large bite-size pieces
2 bok choy leaves, cut into bite-size pieces, or 1 baby bok choy
1 handful bean sprouts
2-3 napa cabbage leaves or collards, roughly chopped
4-6 dandelion greens, roughly chopped
1 (8 ounce) package udon noodles
1” piece kombu

Sauce:
2-4 teaspoons shoyu
3-4 tablespoons water or soaking water from shiitake mushrooms
5-8 drops ginger juice (grate a 1” piece of ginger and squeeze out the juice with your fingers)
1/2 teaspoons fresh lemon juice or rice vinegar

Place the shiitake and maitake mushrooms in a small bowl with water to cover. Soak for 30 minutes or until softened. Bring a large pot to a boil for the noodles. Stir together the sauce ingredients in a small bowl and set aside.

Arrange all the vegetables on a plate near your stove. Remove the mushrooms from their soaking liquid, reserving the liquid. Slice and add to the plate with the vegetables.

Cook the noodles in the boiling water until just al dente, drain and set aside.

In a nabe or ceramic pot that is safe for use on the stovetop (if you don’t have one, you can use a regular pot) bring 2-3 cups water and the mushroom soaking liquid to a boil. Add the kombu and the mushrooms and lower the heat so the water is simmering. Begin adding the vegetables one at a time, starting with the carrots and other vegetables that take longer to cook. Most of the vegetables shouldn’t take longer than 2 minutes to cook. You want them fresh and light, not mushy or overcooked.

Bring the nabe pot to the table. Give each person 3 bowls: 1 for their noodles, 1 for their nabe vegetables, and 1 small bowl for their dipping sauce. Everyone takes from the big nabe pot, dipping their vegetables and noodles in the dipping sauce as desired. The whole meal is pretty fun and healing.

Make sure to drink the vegetable broth at the end. It has very subtle flavor and all the goodness of the vegetables that cooked in it.

Variations:
You can lay fried mocha on top of the vegetables and garnish with toasted nori pieces and call lions! If you feel particularly ambitious, serve topped with a few pieces of vegetable tempura

Cuban-style roasted sweet potatoes
From The Kind Diet

Ahh, the sweet potato! Not actually related to the potato, but with the same satisfying texture..and it’s sweet! When I eat a sweet potato, I feel like I’m getting away with something. Feel free to cut it in any shape you want for this recipe, but I prefer it in big pieces.

Serves 4

3 large sweet potatoes, peeled and quartered (about 3 lbs)
4 tablespoons extra virgin olive oil
Fine Sea Salt to Taste
Freshly ground black pepper to taste
1 large garlic clove, minced
1 tablespoon fresh lime juice
1 1/2 tablespoons chopped fresh parsley

Heat the oven to 400F. Line a baking sheet with parchment paper, and set aside.

Place the sweet potatoes in a medium bowl, toss with 2 tablespoons of the oil, and season to taste with salt and pepper. Spread the potatoes on the prepared baking sheet, and roast until they can be pierced easily with a knife but still offer some resistance, About 30 minutes. Let cool for 15 minutes or so.

Transfer the potatoes to a large bowl, and toss with the garlic, lime juice, parsley, and remaining 2 tablespoons of oil. Adjust the seasoning to taste with salt and pepper. Serve warm or at room temperature.