Vegan, Plant-Based Food for Camping

Last night I returned from a fun-filled camping trip.  My ladies and I car-camped for a night and set off for hiking and swimming along Scott Mountain trail in Oregon the next day.  As you can see, it was beautiful and a lot of fun with great friends.  However...  

Me, Anna, Jodi and Maggie at the summit of Scott Mountain, Oregon.

We made sure we were eating an abundance of whole, plant-based foods to sustain us during our trip (it was more like an adventure really) because traditional, American camp food is crap.

I'm talking traditional hotdogs and hamburgers for lunch and dinner, s'mores for dessert,  scrambled eggs and bacon for breakfast and chips and pretzels for snacks.  If you're lucky, there might be some baked beans in there.  

Where are the vegetables!?  The plants?  In these traditional eats?

To incorporate more whole, plant-based meals while camping, try these healthy, plant-based dishes to satisfy your hunger instead.  

Plant-Based Camping Recipes/Easy Meals

Breakfast: Oatmeal.  Bring little baggies filled with regular rolled oats, raisins and cinnamon.  Then, all you need is hot water to pour on top of your pre-made mix (in a bowl of course).  Next, chop up a banana or a piece of fruit for on-top.  This is also an excellent breakfast for a day of hiking.

(Psst.. you don't want to use 'thick' oats when cooking this way. You'll risk having hard, thick oats instead of soft and chewy!).

Lunch:  If you're on the trail, fill your hiking pack with a boxed soup and a baked sweet potato.  If you're hanging around camp with the kids, make veggie-hummus or -avocado sandwiches.  Spread oil-free hummus or 2 slices of avocado on 100% whole-grain bread, and top with sliced cucumber, carrot and lettuce.  Fresh fruit for a side-dish or again, boxed soup.

Snacks:  I brought lightly salted edamame beans, fruit, baked sweet potatoes and boxed soups that I could eat straight from the carton, or warm up on the fire on our camping trip.  Slices of watermelon were perfect in the heat!

Dinner:  Mexican tortilla wraps.  Combine canned beans, canned corn and salsa in a pot and place on the fire until warm.  While this is cooking, warm tortillas on the fire.  Then, simply add the warmed mixture to the tortillas and bam you have dinner (just don't forget your can opener!).  Takes less than 15 minutes. 

In addition you can, heat corn on the cob on the fire.  Leave the husks on, and once it's cooked, eat plain or spread a lime wedge along the corn and top with your favorite seasoning.  Mine is taco or cajun seasoning.  

Marinated veggie skewers are also a great addition and 100% whole-grain pasta with a can of tamato sauce (oil and sugar free) is also easy and quick to make.  

Dessert:  Fresh fruit like watermelon, peaches and seasonal summer fruit are always delightful.  

However, if you're looking forward to making something around the camp fire, try a roasted banana boat s'more.  Slice the length of a banana's peel with a knife length wise and insert a tablespoon of dark chocolate or peanut butter along the banana's flesh.  Close the peel and place on the grill on the fire or on a hot rock.  Open once warm and enjoy directly out of the peel with a spoon or, spoon out onto graham crackers instead of using marshmallows (marshmallows are horrible for you and your kids and ya'll should NEVER eat them!).  Replace all your marshmallows with campfire bananas (they're even sweeter this way!).  

Now I'd love to hear from you.  Please answer today's Take Control Now question in the comments section below and then click 'like' to show me some love and let others know, "that hey, there's valuable information here!".  Thanks.

Take Control Now

What's your favorite, healthy, plant-based meals for camping?  What unhealthy (treats) food are you serving that you shouldn't?

Answer in the comments section below and find me on social media.

How to Make Berry-Chocolate "Ice-Cream"

Eating a plant-based diet doesn't mean you have to be deprived of mouth-watering dessert.  Today I'm going to show you how to make a dessert that doesn't only taste AMAZING, it's incredibly good for you too!  So bring on the dessert baby... every day, multiple times a day.  When it's berry-chocolate banana "ice-cream", there's no shame in dessert!

Berry-Chocolate Banana "Ice-Cream"

Ingredients:

frozen chunks of 1 really ripe medium banana *

3/4 C mixed frozen berries

2 tbl cocoa powder

1 tsp cinnamon

4 chopped dried dates **

1/2-1 C almond milk (or any plant milk)

Heads up:  you can do this with any blender, however, if you have a low-powered, 'normal' blender, you'll need to continuously stop the blender throughout the blending process.  Stop it, move the contents around and start blending again.  If you need, add small amounts of plant milk (or the liquid from soaking the dates if you had to soak them) to help blend.  The goal is to get the ice-cream as thick as possible so it has that familiar texture.  The more liquid you add, the more like a 'milkshake' it will be.

Instructions:

Place banana, berries, cocoa, cinnamon and chopped dates in a blender.  Start by adding 1/2 C of plant milk.  Begin to blend (read 'heads up' above) and add more plant milk as needed until thick, smooth and creamy.  Top with fresh fruit or a tablespoon of walnuts or hazelnuts.

* How to freeze the banana:  Peel the banana and slice the banana into 1/2-1 inch pieces.  Freeze in a zip lock bag or a thin tupperware container.

** Dried dates can sometimes be hard when you buy them, especially in bulk.  If they're hard, soak them in a covered, small dish of luke warm water for a few hours.  Then chop into tiny pieces.  You can also use this date liquid in your ice-cream.  

Blender Recommendation:

This is the strongest, inexpensive blender I've found and I love it!  It's perfect for banana ice-cream and more:  'The Master Prep Ninja' $39.99 from your local Bi-Mart store.

Take Control Now Question

What are your favorite banana ice-cream flavors, ingredients or toppings?

Answer by clicking 'comment' below.  Share your thoughts so we can get inspired to start eating more delicious and healthy dessert!

If you 'liked' this article, please post it to Facebook or email it to a friend!  Thank you!

Why "Eating Less" is NOT the Answer to Weight Loss

Dr. Doug Lisle explains why "eating less" is not the answer in his one hour lecture titled 'How to Lose Weight Without Losing Your Mind.'  Dr. Lisle is a Clinical Psychologist and the Director of Research at the True North Health Center in California.  He is also the co-author of the amazing book 'The Pleasure Trap.'  

He explains how skinny people aren't any 'less indulgent' than those with excess weight; how humans are one of the three animals on the planet that can't control their weight and the number one reason you aren't losing weight.  It all boils down to one thing... 

...the natural law of satiety is being broken.  

What's the law of satiety?

In our digestive system, we have nutrient and stretch receptors.  Nutrient receptors calculate how much nutrition is in our food.  I.e. calories, fat, protein and carbohydrate.  Stretch receptors decipher how much volume of food has been eaten.  When both the nutrient and stretch receptors become appropritely activated, our digestive system will tell our brain it's time to stop eating.  If we don't, it will become painful.

The receptors have been appropriately activated when 1.  there’s enough food our stomachs (or bulk) and 2. when we’ve eaten enough nutrition -- calories and macronutrients.  

If we don't get enough of one or another, we still won't feel satisfied.  Dr. Lisle uses the example of lettuce.  If you eat one pound of lettuce, you won't feel satisfied and full even though you've eaten a large quantity of food.  This is because the lettuce is so low in calories (around 100 calories/pound) that it's not enough nutrition for the nutrition receptors to be satisfied.  Likewise, if you eat a high calorie food, like chocolate for example, that doesn't have a lot of volume to it, you won't feel full even if you're eating enough calories.  

This is the law of satiety and this natural law is being broken everyday by humans, causing most of us to gain weight.  The hyper-concentrated foods the average American is eating (refined foods and animal products.  Only 6% American's diets come from unrefined plant food) is tricking our nutrient and stretch receptors.  Our bodies think we haven't eaten as many calories as we really have because the volume of these hyper-concentrated foods is small compared to how many calories they contain.  

As an example, Dr. Lisle asks what will fill you up more?  Two cups of ice-cream or, 1/2 gallon of salad, 3 ears of corn, 2 baked potatoes and a pound of cherries?  Same amount of calories, but the latter, is made of whole, plant foods that are naturally low in calories, but large in bulk.  

Skinny people aren't any less indulgent than fat people

There's a false assumption that those with excess weight are what Dr. Lisle calls, "eating into the pain."  They're eating so much until it hurts, everyday.  However, this isn't true!  

According to Dr. Lisle, women in the U.S. gain on average, one pound every year from the age of 20 to 40.  That equals only 10 extra calories per day.  Large people aren't massively overeating and they aren't massively out of control.  Rather, their nutrient and density receptors have been fooled.  

Skinny people have escaped this problem not because of their will-power, or because they are smarter or are in more control than bigger people, but because their genetics have given them more nutrient and stretch receptors.  This allows them to become fuller on less calories making it easier for them to not gain weight.  Unfortunately, skinny people eating the typical American diet, won't escape from other nutritional diseases like heart disease or cancer from eating this way.  

Think you've tried everything and nothing works?

If you think you’ve tried EVERYTHING... you’ve tried every diet there is and nothing works.  Or, you just eat 'healthy' and are still over weight, I want you to answer yes or no to these questions...

Have you ever followed the dietary advice of any of these doctors... Dr. Caldwell Esselstyn, Dr. Neal Barnard, Dr. Joel Fuhrman, T Colin Campbell PhD, Pam Popper PhD, ND,  Dr. John McDougall, Doug Lisle PhD, or Dr. Alan Goldhamer? 

If you answered no, then you haven’t tried what myself and these amazing docs recommend.  If you answered no, then you have not tried everything and you are not doomed to deal with excess weight.  If you answred no, your stomach is being fooled from the foods in your diet and for the average person, it’s going to be difficult to maintain a healthy weight.  

Getting the weight off is easier than you think!  Just swap one hyper-concentrated food, for an unconcentrated one and you'll lose weight.  Want to lose even more?  Swap more foods!  Need help doing this?  That's what I'm here for.  Contact me with any questions and I'll make sure you get results right away.

Take Control Now

Have you ever followed the dietary advice of any of these plant-based docs?  What has your experience been dieting before, on or off a plant-based diet?

Put your answers in the comments section below.  

3 Ways to Stop Eating Junk Regularly

We're constantly bombarded with unhealthy foods everyday.  Cupcakes tempt us in the lunch line; cookies are always available with coffee; and co-workers consistantly bring in junk food to share.    

Because we're constantly assaulted with disease promoting foods, it's essential you learn how to set yourself up for success in these situations... how to increase your chances of choosing the healthiest foods in your house, your office etc.  

And trust me, I know this can be difficult.  In my studio apartment, I literally sleep in my kitchen.  My bed is 5ft from the fridge!

If I want any chance of eating a healthy, plant-based diet on a daily basis, I have to set my environment up in a way that promotes eating optimally... I have to sanitize it!

When you sanitize your environment, or clean it up, you no longer have to rely on will-power to try and eat healthy.  Which is awesome because will-power doesn't work!  

It's only a matter of time until the free cookies in the break room start calling your name, or the ice-cream in the fridge.  Our bodies are specifically designed to seek out these foods.  We naturally desire calorie dense foods like cookies, ice-cream and fatty foods.  

When we were gatherers and hunters, our existence was dependent upon eating foods high in calories.  If we didn't, we could die.  The problem now is that we're no longer struggling to find food and get enough calories.  However, that mechanism still exists within us.  

In order to beat will-power, you have to set-up your environment in a way that you don't have to worry about it.  

Warning!  You aren't going to want to do this!   These steps can be difficult -- especially cleaning out your kitchen -- but they are essential if you really want to start to make a change to your diet.  It makes eating well so much easier!     

Here's 3 Essential Steps for Sanitizing Your Environment

1.  Get troublesome foods out of your kitchen, and stocked with delicious, plant foods instead.

Get the foods you shouldn't be eating on a daily basis out of your daily living environments.  This means treats as well as the other foods I suggest you don't eat: refined foods (sugar, oil and white flour products) and dairy.  (Click here to watch the Take Control Tuesday episode 'Food Guidelines: What to Eat, What to Avoid').

At the same time, you need to make sure your kitchen (and office!) is stocked with delicious plant-based meals and foods.  An abundance of fresh fruit, veggies, pre-made salad dressing, hummus, boxed soups, frozen dinners, sweet potatoes and the list goes on!  

This way when you're hungry, the only option you have is to eat something delicious and nutritious!  If you get hungry and healthy options aren't available, you're going to eat something you shouldn't!

2.  Save treats for special occasions, outside the house.  

Eating a healthy plant-based diet doesn't mean you can't ever eat dessert or a treat again.  However, it's essential you decipher between a treat and daily fare.  Cookies, potato chips, cake, chocolate etc. are not foods to be eaten daily or even weekly.  

Treats are foods to be eaten only for special occasions... your birthday or traveling abroad for example, outside the house.  Otherwise, they're no longer treats because you're eating them regularly.

To piggy back on rule #1, if there's left-over treats from a birthday cake for example, don't bring them into your house!  Kindly decline or give it someone else.  If you bring it home, you will eat it!

3.  Buy foods you aren't tempted by, when serving/buying foods for others.

Although you may be striving towards eating a plant-based diet, your spouse, children, parents etc. may not be on the same page.  You'll probably have to prepare food for them that isn't ideal for you.

When this is the case, buy foods you won't be tempted by.  This way, even if something isn't good for you, you're less likely to eat it.  Don't buy them your favorite dessert for example.  You'll drool over it and are more likely to cave in and eat it.  Instead, whip up something that doesn't appeal to you at all.

Although these changes may be difficult for some, they really go a long way.  Forget will power and change your environment instead.  You can do it!  Please let me know how it goes!

Take Control Now

What's one food you can't (and shouldn't) keep in your kitchen because you'll always eat it?  Are you ready to kick that food out of your kitchen for good?  

Answer in the comments section below.