My Vegan/Vegetarian Starter Kit

Every now and then I eat like a vegetarian/vegan for 3 weeks. Sometimes it’s due to a Biblical Fast (Daniel Fast), sometimes the reason is to improve my vegetable intake. When I need a veggie makeover, I often go to my Vegan Vegetarian Starter Kit to know what to eat. The items in this Kit allow me to eat well and not dread the whole experience. Here are my items:

Rice

Beans

Almond Milk

Oatmeal

Bananas

Sweet Potatoes

Kale

Bell peppers

Broccoli Slaw

Salad

Potato sticks

Coconut Milk

Garlic

Onions

Olive Oil

Fruits

Dried fruits

Nuts

Green juice

Peanut Butter

Chia Seeds

Tofu

Cauliflower

My goal is not to complicate my family meals. If I make meat for everyone, I simply add items from this list as side dishes. So a Dinner would look like this:

Meat

Rice

Beans

Sweet Potatoes

Kale

Broccoli slaw Salad

Our go to Breakfast is always:

Oats

Bananas

Almond Milk

Chia Seeds

Peanut Butter

For Lunch I often eat leftovers.

I realize that I shouldn't reinvent the wheel so I use items from this list to increase our vegetable intake.

This time around I bought a few new items so I will be trying new recipes. I bought Tahini and changed the way I make Hummus. I bought avocado oil and red curry paste as well. I'm eager to try these new things!

I’m going to try not to bake a lot because every time I bake I go pastry crazy (as in, I eat everything almost immediately). I have learned to give away most baked goods but still, I’m trying to cut down on baking just so I won’t overeat. I bought Almond flour for the first time and I baked Pumpkin Chocolate Paleo Muffins with it. It was decadent! I mostly try to stick with fruits and nuts for Dessert and the occasional dark chocolate.

I hope you enjoyed this post and I hope you found some inspiration to increase your vegetable/grain/fruit intake! Be healthy, one meal at a time my friend!

Recipe: Vegan Banana Muffin

Previously Vegan: Vegan for 23 days

Read More

3 Ways to get Kids to Eat Vegetables

Creativity might be the way to end my concern about how many vegetables my kids eat. They are great fruit eaters, it's the vegetables they don't completely trust. Here's the plan to introduce them to a greater variety of vegetables: 

• Set a Good Example -  If more is caught than taught, my kids better catch me eating a lot of vegetables. I gladly do just that. We eat the same things for breakfast most days and we enjoy the same fruits. I am hoping that they will become more willing to try new vegetables. Some intentionality is needed on my part. I need to plan on introducing new vegetables and repeat it a couple of times until they pick up on the new habit.

• Little Hands-On - The image of black beans spread on the kitchen table is forever sealed in my mind. I grew up being involved in the process of food preparation and I hope to pass on the same tradition to my children. The other day they helped me prepare black beans and cauliflower. They had fun but were not convinced they should eat those foods themselves. My long-term goal is to teach them how I cook these food so they will also attain healthy cooking skills.

Toddlers helping with beans. The baby actually likes her food,
she was just wondering why I take so many pictures.

• Try a New Tactic: I read an interesting article online on how to introduce more vegetables to children's diets. The new tactic is to ask the kids to describe the new food: 

"Encourage your child to describe how any new vegetable or food tastes with descriptive words like slippery, crunchy, mushy, chewy, sweet, sour. Discourage other descriptive words like yucky, gross and other non-printable words. Make a game of seeing who can come up with the most descriptive words. Does it seem that your child prefers mushy textures? Then more mushy vegetables it is!" Roy Benaroch, MD I never thought of that! I will give it a try for sure

Some of the produce that quickly disappear from our household. 

My hope is to expose my children to a great variety of fruits and vegetables. I want my children to try natural foods from an early age so they can make educated choices in the future.
QUESTION: How do you introduce new vegetables to your children? Leave a comment with your best tips!

Read More

He Loves Doughnuts, I Love Organic Granola

Behavioral change is a 'trip'. There are no short cuts, you just have to work at it one day at the time. Lately I've been thinking about the candy jars that are displayed at my dinning room. Most people would think DANGER! But they are not affecting me. Here's the story: my husband is not crazy about cakes and pies but he likes the ocasional hershey's bar and lafy tafys! I don't like either so the candy doesn't bother me. I actually bought it for him so he can have his treats whenever he likes it. I don't want him to suffer just because my lifestyle has become different. I guess we are blessed in a way where we enjoy different treats. If we have sorbet, I never touch it. If I have chocolate covered strawberries, he never touches it. I like pies, he likes vanilla ice cream. My husband usually asks for a treat when we are in the store (usually brownies) so I buy the mix and make it for him. I freeze some of it so he can have it whenever he feels like it. Behavior change in my case was individual. I started eating more fruits and vegetables and my husband is still a meat eater. I am trying my best to leave all desserts alone and my husband still has sweets every day. He loves doughnuts, I eat organic granola with soy milk. Each family is different. For some, it's easier if the whole unity starts eating healthier and exercising. In my case, I had to go at it by myself but with his blessing. It is possible to get emotional support while eating two different ways. At least that's my experience. My latest challenge is to leave my scale alone. We no longer have a love/hate relationship. I'm the one who can't leave the poor thing alone. Out of sight, out of mind has worked for me before, so I have successfully "hidden" it from myself as well as writing about it here (that's where my accountability comes from). Today is day number one. I plan on weighing myself again on September 1. For some people this is an awefully long time but I want to give it a try. I met someone who completely relies on her good behavior and no longer weighs herself. I want to get to a place where I weigh myself once a month maybe. One day I will no longer have to write down everything I eat because I will know myself and I will be totally free to live life while still eating mostly fruits and veggies. That seems like a good dream and aspiration to have.

Goal Updates and More Details for You and Me:
{1} To burn at least 2,000 calories (training for 5K, walking, getting back to the elliptical, weight training, etc). 20.8 miles out of 26 miles to go! 3 out of 3 trainings for 5K to go!

{2} To get protein and dairy daily in my diet. I ran out of soy milk. We have plenty black beans!
{3} Focus on behavior change, not on the numbers on the scale. Haven't touched the scale for 1 day, 20 more to go.
{4} Make Saturdays my treat days. This Saturday I will... get a pedicure.

Read More

Vegetarian Heaven

I asked Zeke to write a little something about our holiday. Here’s his take:
“Hello everyone, I’m the luckiest man in the world (also know as the Cintia’s husband!!!) Today, being Memorial Day, we decided to go to the Lake and walk around. Cintia is such an inspiration. She is so diligent with her healthy lifestyle. While walking around the Lake we stopped by the Seventh Day Adventist Bookstore. Cintia was in heaven!!! Along with great books they also had all Vegetarian products. I mean they had bread, power milk, Moring Star products (THEY HAD EVERTHING). I found it interesting how many things were available for people who live this particular lifestyle. I don’t know if I would ever go vegetarian but I definitely respect it. – Zeke.”

Read More

Church Cookout Tips

It’s cookout season again! The church cookout can be a happy event but it also has the possibility of damaging my healthy eating habits. I have questioned the foods offered at church cookouts before but that’s a story for my book LOL. There will be millions of calories in the form of cakes (store bought & homemade), pies, meats, casseroles, potato chips, breads, pasta, brownies and things that no one knows what it is but they eat it anyway. After all, if it’s in some part of the sanctuary is calorie free, right? I wish!
Here are some things I need to do this year based on years of experience in church eating functions. Oh, remind me to share how these events are different in Brasil. You’d be surprised with our style of eating in church.

Cintia, you need to:
1. Stop staring at the cakes please. Skip the cake baking competition and chat with a new person you really haven’t had a chance to meet. Kiss babies or something, just stay away from the dessert table!!! Why? I usually convince myself to try a little bit of the 50 different desserts before I leave. Away from the eyes, away from my mouth. LOL! Dessert is great but you don’t need to eat 50 different ones.
2. Definitely take something you can eat. Last year you took a watermelon. This year you are taking black beans. Maybe you should take white rice so people (and yourself) can eat these two together like happy Brazilians do. You need protein daily woman! Beans will save your day and give you a feeling of satisfaction. Long live all vegetarians!!!
3. Load up on salad. Okay, a cup or two will be enough. Remember that some sisters get really creative with their salads. Someone always brings a great Mediterranean salad you absolutely love. Watch that salad dressing! Oil and vinegar are your current choices.
4. Drink water. You’ll be out there for a while. Considering taking my own bottle. Dress appropriately for lots of walking around.
5. Manage to do some walking. A ‘victory lap’ or two around the church will keep you moving and you won’t be bored just sitting somewhere – that’s a just in case tip here.
6. Remember the cookout doesn’t have to be about the food. It’s really about the people. Getting to know people better should be your focus. Strengthening friendships and finding new ones is more exciting than anything else.
7. Remember: if you mess up, dust yourself off & try again! There’s mercy and forgiveness for you, even when all things don’t go as planned. That should put a smile on your happy face!

Read More

I love you but you Love Meat

I love you but you Love Meat - read here

What a perfect story for my Valentine’s day! This is a very interesting story I read in the NY Times yesterday. Zeke is indeed an omnivore and I am a vegetarian. I just became a vegetarian in 08 and so far, things have been going great. Zeke’s accepts my diet, I accept his. We don’t have any huge arguments about why the other should change their diet – I learned that lesson some time ago. The challenge for me comes when the only thing for dinner is a meat pizza. I choose to get fruit and something else other than meat. Being a vegetarian requires planning.

My wedding day: January 17, 2006

I haven’t been ‘sticking out’ among my omnivore friends. I hate to stick out – contrary to what many may think. I went out with a girl friend Monday who didn’t mind sharing a veggie Mexican meal. I appreciate the flexibility Josie! I’m all about respecting other people's diet choice. My thought usually goes like this: You want some red meat? Knock yourself out! I’m gonna make a vegetarian choice and I’ll be happy with myself. I guess this is part of not being a clone (big smile). I’m also becoming stronger when people offer dessert and stuff like that. I can be satisfied without it or just holding a cup of decaff coffee. That’s my choice and I’m happy with it.

You’re probably wondering if I’m gonna raise vegetarian children and my answer today is probably not. I believe one of the reasons why I’m able to make this huge change in my eating habits it’s because of my parents. We were exposed to a variety of food. Even my cousin Harley encouraged me to try things before I said I don’t like a kind of vegetable for example. For that I am eternally thankful. The Brazilian cuisine also helped me a lot. Rice and black beans are filling and the variety of fresh fruits is dazzling!

Let love arise this Valentine’s Day, no matter what your dietary choices might be.

Read More

Fruits and vegetables

The first thing I learned when I started my real life weight management program was how to eat more fruits and vegetables. I learned they are necessary to make my body function well. They are delicious and I needed to have ate least 6 f&v daily. The trick to learn how to do that was to exagerate the quantity in the beginning of the program. I was challenged to eat either 7 or 9 f&v per day that first week. I love a challenge, so I went for 9. Every since I've been keeping this great habit. My personal challenge now is to learn how to make fruits and vegetables ever exciting, no cheese involved or little cheese involved.

Another thing that became a habit is to plan what I'm going to eat each week. It's really fun and it gives me a chance to set myself up for success. It also helps me to know what to buy when I go grocery shopping.

I probably already mentioned this but there's a large number of people at my church losing weight. Everyone is doing something different, though most people are on weight watchers. It's wonderful to look around and to be able to encourage people. One person was even featured in a newspaper article. Now, that's awesome! Last night I told a person who lost 30 pounds since Thanksgiving, how GREAT she looked as she always has. I am a believer of encouraging people along the way. It was hard but starting to lose weight by changing your mind was key to my journey. I couldn't keep sabotaging my efforts by saying how fat I was and how I didn't like myself. I reap what I sow and the power of life and death (failure and success) are on the tongue.

My personal challenge for the week is to burn at least 2,000 calories through walking. I believe I can do it! Have a fabulous week and eat more fruits and veggies!

Read More

Changes

In January my church prays and fasts for 21 days. Each person follows the fast God leads them to follow. Of course not everyone fasts food (pregnant women for example) but I'm glad I'm able to fast not only now but different times during the year. My pastor has a good definition: "Fasting is the practice of doing without something, usually food, for the purpose of positioning ourselves to better hear from God."

If you've been reading my blog for a while you know of my journey to be what God wants me to be: a better, healthier person. I have heard from God and I know what He wants me to do in order to obtain better health. I believe God created me and He has the perfect plan for my health. It's my choice to follow it. I started taking these steps last year. I didn't start anything "cold turkey" but it's been a process.

I've been wanting to start a more plant based diet. Call it vegetarian. In my case, call it lacto-vegetarian. I'm taking baby steps into it.

Day number two has been good. I tell you no lie, I was at a bonified Brazilian steak house 6 days ago. I just couldn't do it cold turkey and it's okay. My body always feels better when I do not have meat for a certain period of time, it's incredible. I'm biased to Brazilian meat, it just tastes better to me. I don't live in Brasil, so I consider that an advantage.

During the winter I like to eat warmer dishes, so as soon as I can go back to my house (we're doing some construction now...) I want to cook black beans and rice. I love lentils. I love soy protein. I also love to explore other vegetables.

I gave up drinking sodas 11 years ago. It was a new year's resolution. At first, everywhere I went there was only sodas to drink and I just didn't drink anything until I got back to the house where there was water, juice or tea. Now I'm at a point that unless it is 100% fruit (and I saw the fruit turning into juice) I don't even drink it. Drinking sodas was an acquired taste for me. It took a while but I got rid of something that I thought was not helping me at all and I stook with it.

I believe I can do the same about being a lacto-vegetarian - I love milk and milk products. Yogurt makes me happy :) If I can stick with it in the beginning I can acquire a new taste for mostly fruits, vegetables, fruits, seeds and other good stuff. Pray with me.

* Interesting article about Being a Vegetarian here

Read More