Vegetarianism Part 2: Stocking the Pantry & Beet and Bean Rice Recipe

Let's delve into the continuation of UC San Diego FitLife nutrition tips for vegetarianism (part 2).

What Foods do a Vegetarian Pantry Include?
A vegetarian lifestyle can be as simple or complex as you choose, depending on the complexity of the preparation and cooking processes. Here are some foods to have on hand for quicker and easier meal preparation as suggested by the Academy of Nutrition and Dietetics:

1. Ready-to-eat, whole-grain breakfast cereals, and quick-cooking whole-grain cereals such as oatmeal
2. Whole-grain breads and crackers, such as rye, whole wheat, and mixed grain
3. Other grains such as barley and bulgur wheat
4. Canned beans, such as pinto, black beans, and garbanzo beans
5. Plant-based proteins like tofu, tempeh, and seitan
6. Milk, yogurt, and fortified soy substitutes
7. Rice (including brown, wild, etc.)
8. Pasta (now available in whole wheat, spinach, and other flavors) with tomato sauce and canned beans and/or chopped veggies
9. Corn or flour tortillas
10. Vegetarian soups like lentil or minestrone
11. Plain frozen vegetables
12. Frozen fruit juice concentrate
13. Nut spreads (e.g. peanut or almond butter)
14. Canned and frozen fruit

Now that we have learned about the nutrients of concern for vegetarian diets, tips for eating balanced vegetarian meals, and how to stock your cupboards, let's check out a healthy, colorful Indian-inspired vegetarian dish.

Beets are good sources of fiber, potassium and antioxidants like vitamin C, manganese and betalains (which give beets their color). They are in season almost throughout the year in California, from October to July and fit into anybody’s budget. Since they are healthy and available most of the time, I decided to share a recipe using beets, beans and rice. It can be eaten with spiced yogurt and finished off with some fruit, like tangerines which are in season, to make a wholesome meal.

Beet and Bean Rice with Spiced Yogurt Recipe:

photo taken by D. Denduluri

Ingredients:

• 1-2 medium sized beet(s), steamed, peeled and grated
• 2 cups rice, cooked
• ¾ -1 cup beans, cooked – I used garbanzo beans
• 1 tsp oil – I used sesame oil
• ¼ tsp mustard seeds (optional)
• ¼ tsp cumin seeds
• 1 clove garlic chopped fine
• Salt to taste
• 1 tsp lemon juice
• 1 Serrano chili - chopped
• Cilantro – a few sprigs chopped for garnishing

Directions:

• Heat the oil in a pan.
• To the oil, add the mustard and cumin seeds and wait until the mustard starts to crackle.
• Add the garlic and chili and sauté for 30 seconds.
• Add the rest of the ingredients to the pan and sauté for a minute.
• Garnish with the cilantro and serve as is or with spiced yogurt.

Spiced Yogurt Recipe:

Ingredients:

• 1 cup plain yogurt, whisked
• ¼ cup onion chopped
• ¼ cup cucumber grated
• Salt to taste
• 1 pinch paprika
• 1 Serrano chili – chopped, for additional spice
• Cilantro – a few sprigs chopped

Directions:

• Mix all the ingredients together and refrigerate.
• Serve cool with the beet and bean rice.

Some Useful References:
http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html is the government guidelines website for the current recommendations to eating healthy, including tips for vegetarians.

Michael Pollan’s Food Rules book: An eater’s manual is a simple yet impactful book with 3 simple rules – ‘eat food, not too much and mostly plants.’ The book gives many easy to follow suggestions on how to follow these rules.

http://www.vrg.org/ is a good website for recipes and information about nutrients like protein and calcium.

http://www.eatright.org/  is the official website of the Academy of Nutrition and Dietetics and is a great resource for information regarding vegetarian diets.

http://www.vegdining.com/Home.cfm is an online guide to vegetarian dining options around the world.

Check out http://www.sdfarmbureau.org/BuyLocal/Harvest-Calendar.php to learn more about what's in season.

Guest blog submitted by Divya Denduluri, MS, CLEC and edited by UC San Diego FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.  
Divya practices vegetarianism and has a Master's degree in Nutritional Biology from UC Davis (2012) along with a Master's degree in Home Science with emphasis in Food Science and Nutrition from SNDT Women’s University in India (2006). She plans to continue to her education with goals of becoming a Registered Dietitian (RD).

Easy Healthy Meal: Salad in a Jar

Looking for a quick and easy meal to prepare ahead of time in bulk so when you're in the midst of a hectic day, you have a pre-made meal ready to go?  Well, Salad in a Jar may just be the healthy answer you've been looking for.  This tasty meal can be customized, made in advance in bulk, and won't break the bank.  Plus, making salads in mason jars doesn't take up a lot of room in the fridge and won't take up a lot of room in your bag--not to mention they look appealing too!

The trick is to follow the steps to make sure your salad stays fresh.  First, add the dressing at the bottom of the jar, next the hearty bits, typically some cheese and a protein source like beans, grilled chicken, or tuna.  Strategically placing the hearty bits on top of the dressing creates a barrier between the dressing and the next layer, which are the lighter bits, and trust me, you don't want them to get soggy.  The lighter bits are generally your source of whole grains (brown rice, whole grain pasta, or my personal favorite, quinoa) and also chopped up pieces of veggies.  Second to last, you stuff in some mixed greens on top and finally any extras like chopped up herbs and nuts.  To get started, try the Mediterranean Quinoa Salad recipe, below.  Then, get creative and explore different ingredients to satisfy your own taste preferences.  There are a world of delicious possibilities.

Mediterranean Quinoa Salad 

Add each ingredient in the order listed into a mason jar. 

Dressing: 

2 Tbsp Lemon Vinaigrette (*recipe below) 

Hearty Bits:

1⁄4 cup feta, crumbled

1⁄4 cup garbanzo beans 

Lighter Bits: 

1⁄2 cup cooked quinoa

1⁄4 cup tomatoes, chopped 

1⁄4 cup red onion, chopped 

1⁄4 cup cucumber, chopped 

On top, greens: 

1⁄2 cup mixed greens

Extra Ingredients:

1 Tbsp fresh mint, chopped 

1 Tbsp cup pine nuts 

Screw on the lid and store in the fridge for up to 3 days. 

*Lemon Vinaigrette 

(will make enough for 3-4 mason jars) 

Juice from one large lemon

1⁄3 cup olive oil

Few grinds of black pepper

Pinch of salt

Stir or Shake all ingredients together in a container. 

image source: http://www.thekitchn.com/

Vegetarianism: Holistic or Not? (Part 1)

Being vegetarian can mean different things for different people. Some exclude meat, poultry and fish, and include dairy and eggs (ovo-lacto-vegetarian), some exclude meat and eggs and  include dairy (lacto-vegetarian), some exclude meat and dairy but include eggs (ovo-vegetarian), while vegans exclude meat, dairy, eggs and other animal products (including honey, leather, wool) from their diets and lifestyle. In general, all vegetarians include fruits, vegetables, grains, beans/legumes, seeds and nuts in their diets.

Is there a potential deficit of certain nutrients in vegetarian, especially vegan diets?

According to AND (Academy of Nutrition and Dietetics), vegetarians may be at a lower risk of developing cardiovascular disease, hypertension, diabetes, certain cancers and obesity, and thus increase longevity and healthfulness. Vegetarian diets in general tend to be lower in saturated fat and cholesterol than non-vegetarian diets because the former are low in or without animal products. The key to maintaining optimal health as a vegetarian is eating healthy and well-planned meals including a variety of fruits, vegetables, grains, nuts and beans/legumes. When cooking vegetarian meals for oneself, it is vital to understand the nutrient requirements for maintenance and repair of body functions and tissues. Unless well planned, vegetarian diets can lack certain nutrients.  Some nutrients of concern in a vegetarian diet are:

image source: www.foodandnutrition.org

Iron – iron-deficiency (anemia) is a concern when cooking vegetarian meals, especially for young women. Vegetarian sources of iron are non-heme sources of iron (including green leafy vegetables, beans, raisins, watermelon, and tahini) which are not as readily absorbed as heme-sources (meat, fish and poultry). Adding vitamin-C rich foods like bell peppers, guava, green leafy vegetables, lemon (juice) and oranges to foods high in non-heme iron (or eating them together in a meal) makes non-heme iron more available to the body.

Protein – Protein plays a vital role in growth, repair and maintenance of body tissues and organs in children. The average adult's protein needs are 0.8g of protein per kilogram of body weight. According to Reed Mangels, RD and author of the book Simply Vegan, ‘ it is easy for a vegan diet to meet recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.’

Vitamin D – a vegetarian diet, especially a vegan diet may lack vitamin D (necessary for bone growth and maintenance) readily available in meat, poultry, fish, and eggs and dairy. Sufficient exposure to sunlight on a daily basis and consumption of mushrooms, yeast-based products, products fortified with vitamin D like soy milk and rice milk and oral intake of vitamin D supplements help to maintain adequate vitamin D status in vegans.

Vitamin B12 – this vitamin is important in the process of converting food into fuel to give our body energy, in preventing anemia and also helps reduce risk of cardiovascular diseases. Animal products are great sources of this vitamin. Milk, eggs, nutritional yeast, B12 supplements and foods like soy milk that are fortified with B12 are important vegetarian sources of B12.

Calcium – calcium is required for a many bodily functions including teeth and bone growth, blood clotting and muscle contraction. Good sources of calcium are green leafy vegetables, dairy, tofu, calcium fortified foods like orange juice, soy milk, almond milk.

Omega 3 fatty acids –  Milk fortified with DHA (docosa hexaenoic acid) is a good source of omega 3 fatty acids for vegetarians. Also, for vegans and vegetarians, ALA (alpha-linoleic acid) and algal DHA supplements are the main source of omega 3 fatty acids. Flax seeds, walnuts, canola oil, soybeans are rich in ALA.

Zinc - is an important mineral for growth and development. Zinc-rich vegetarian foods include grains, nuts and legumes.

Tips for eating balanced and healthy vegetarian meals:

• Cooking at home allows us to control what goes into the food we eat (like amount of oil, salt, spices). Also, using fresh, seasonal produce to cook meals enhances their taste and visual appeal.
• Keep it simple – explore quick and easy recipes and create your own using few ingredients.
• Go whole grain – Whole grains and beans are rich in B vitamins, iron and fiber, have complex carbohydrates which help in better in terms of lowering glycemic load. 
• Plan ahead – making weekly meal plans and shopping ahead to stock up on perishables (fruits and vegetables) and non-perishables (like grains, beans, pasta, flour, spices, condiments) helps save time and energy. Also, pre-preparation like soaking and cooking beans, washing and chopping vegetables helps save on time. Buying pre-washed and pre-cut or frozen vegetables and fruits is another option.
• Include variety - different colored fruits and vegetables, different types of beans, grains not only make it more interesting but also lessen the risk of getting nutritional deficiencies. Buy local and seasonal produce as they are fresh and the nutrients therein are at their peak – shopping for produce at a Farmers’ market is a great idea.
• Mock meats have a texture similar to their meat counterparts and are good as occasional treats as they are highly processed foods made from wheat gluten or textured soy protein.
• Regularly checking vitamin D and B12 levels and taking supplements if the levels of these vitamins are low.
• Reduce consumption of sugar and high fat foods (including candies, sweets, cakes, cookies, fried foods, eggs) which may be high in calories but low in nutrients.

Stay tuned for tips on stocking a vegetarian pantry and healthy recipe ideas in part 2 of the Vegetarianism blog entries, coming soon.

image source: http://www.med-health.net

Guest blog submitted by: Divya Denduluri, MS, CLEC and edited by UC San Diego FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.
Divya practices vegetarianism and has a Master's degree in Nutritional Biology from UC Davis (2012) along with a Master's degree in Home Science with emphasis in Food Science and Nutrition from SNDT Women’s University in India (2006). She plans to continue to her education with goals of becoming a Registered Dietitian.

Rethink your Drink

This week in the UC San Diego FitLife Undergraduate Student Personal Wellness classes, we have been learning all about Nutrition...from MyPlate portions, healthy breakfast ideas, and eating on a budget to alcohol safety and a demonstration on how to make healthy nonalcoholic mocktails (see the video below).

Health Effects of Alcohol:

• Dehydration: diuretic effect
• Testosterone: testosterone levels can lead to a decrease in muscle mass
• Performance: impaired reaction time which can result in an increased risk of injury
• May increase body fat: alcohol has 7 calories per gram
• Sleep: decrease quality of sleep and daytime attention

Alcohol Definitions and Guidelines:

• 1 drink is the equivalent to 1.5 oz of hard liquor, 5 oz of wine, and 12 oz of beer.
• You must be 21 years or older
• The Dietary Guidelines for Americans recommends you do not exceed 1 drink per day for women or 2 drinks per day for men. 
• Binge drinking is alcohol consumption that brings the blood alcohol concentration (BAC) level to 0.08% or more. For men that is defined as 5 or more drinks in 2 hours and for women it is 4 or more drinks in 2 hours.

Tips to drink SAFE:

• Set your limit of drink ahead of time
• Always know what you are drinking
• Find a safe ride home
• Eat a full meal before drinking alcohol

Try a healthy and refreshing alternative to drinking alcohol.  

Watch a video of the Cucumber Mint Mojito Mocktail (nonalcoholic) presentation below.

Cucumber Mint Mojito Mocktail Recipe

Ingredients to make 1 drink:

5-10 leaves of fresh mint

5 slices of cucumber

½ lime

1 teaspoon agave syrup

4 to 6 ounces soda water

Garnish: lime wedges or slice of cucumber

Directions:

In a large glass, muddle the cucumber, agave syrup, and mint until the cucumber gets broken up. 

Add ice cubes to fill half the glass. 

Squeeze the half of one lime into the glass.  

Pour in the soda water and stir.  

Decorate the glass with a slice of cucumber or lime for garnish.  

*You can always put extra cucumber so you can eat them.  

Click the link to learn more about UC San Diego FitLife Student Personal Wellness classes.

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Don’t Wait to Hydrate

What is clear, helps balance body fluids, and can help prevent dehydration? If you guessed water, you got it right! Water is an important factor in life, from assisting in agriculture to clearing out toxins in the human body. Water can be expended from the human body by sweating from temperature change, working out, or just plain sweating. Without replenishing, these can all lead to dehydration and result in symptoms like feeling thirsty, fatigued, dizzy, and inability to exercise as efficiently.  Therefore, water plays a major role in staying hydrated.

How much water should we drink? The dietary reference intake (DRI) for total water for women is 2.7 liters (L) per day, or 5-6 water bottles (16 fluid ounces each). The DRI for men is 3.7 L of total water, or 7-8 water bottles (16 fl. oz. each). It may seem a little overwhelming at first, but let’s break it down. Total water includes the water in beverages and food. About 80% of our water comes from the beverages, and about 20% from food. The recommended amount may also vary depending on the level of physical activity and the type of environment.

Although the total water is not all drinking water, it is important to obtain optimal nutritional status and stay hydrated by drinking water. Of course, you should not be drinking all that at once, rather throughout the day. Try to find your motivation to help hold yourself accountable. For example, you can divide your water bottle up in 4 sections by easily marking the bottle with a sharpie. Then, pace yourself to drink one part (½ cup or 4 fl. oz.) every 30 minutes. One way to help identify if you are staying hydrated is that the color of your urine should be like the color of a straw or lemonade. If the urine color is dark, like apple juice, that indicates dehydration. 

If you don’t like to drink water because it’s tasteless, you can always infuse it by adding tasteful fruits, vegetables, and/or herbs. A few popular examples are: strawberry mint, cucumber mint, orange and lime, pomegranate and lemon, and lemon and lime. It’s really simple, just add a few slices of the fruit or vegetable, let it infuse in the water for a few minutes, and you’re on your way to keep your body hydrated. The sky is the limit, be creative in ways to flavor your and drink adequate amounts to avoid dehydration. Just remember, don’t wait to hydrate!

  

Guest blog submitted by: Tasnim El Mezain, Dietetic Intern at UC San Diego Medical Center and edited by FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.

photo: www.cleanwateraction.org

Meet the UC San Diego FitLife Dietitian

My name is Prashila Mistry and I am the FitLife Registered Dietitian.  My journey to FitLife started after graduating with a degree in biology from UCLA. I was at a crossroads; unsure what direction to head. I started taking a body sculpting class, which became the catalyst for healthy change in my own life. I became immersed in nutrition and wellness and was inspired to pursue a career in helping others make informed health and nutrition choices to achieve their best selves. 

Therefore, I pursued a Master’s of Science degree in Nutritional Sciences at San Diego State University (SDSU). While at SDSU, I worked in the SDSU Health Promotion Department and developed and was the inaugural president of a wellness organization called Headstrong.  These experiences helped to solidify my passion for working in a university setting.  After completing my dietetic internship at UC San Francisco Medical Center, I came back to San Diego and worked with the American Red Cross Women Infants and Children program for a couple of years before joining the FitLife team in October 2014.

As a life-long learner, I was inspired by my time at WIC to further my education and become a Certified Lactation Education Counselor (CLEC).  I also like to remain active in the professional dietetic community by working as the Communications Co-Chair for the San Diego Dietetic Association. Beyond nutrition, I enjoy creative writing, music, and exploring the outdoors, most recently going on a road trip to Monterrey and Big Sur.

Enjoying nature in Big Sur, December 2014

I practice a balanced approach to nutrition and I am excited to work with the UCSD community on your own journey to achieving personal best.  Drop in to ask your nutrition questions during my free open office hours every Wednesday 2:30-3:30pm.  I also provide individual or group nutrition consultations and various mobile nutrition workshops.  

For more information on setting up an appointment or workshop, contact me at psmistry@ucsd.edu or visit http://recreation.ucsd.edu/fitlife-programs/wellness/nutritional-services.html

Prashila Mistry, MS, RD, CLEC

FitLife Registered Dietitian