https://www.thetableleaf.com/blog daily 0.75 2022-03-09 https://www.thetableleaf.com/blog/carbs monthly 0.5 2022-03-09 https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/c3dcabb5-16fc-464c-b3de-6ccbb85a2faa/IMG_2169.JPG blog - c-a-r-b-s! carbs! - Carbs are our bodies’ number one energy source! Good carbs help regulate your heart rate, digestive system, and breathing. Whole-grain carbs cause a slow + steady release of sugar into the bloodstream, which is then converted into energy, rather than stored as fat. Because natural carbs retain water + fiber, your stomach fills up fast, ensuring you won’t overeat. If you want to know more about “good vs bad carbs” check out this podcast, from the non-profit Physician’s Committee for Responsible Medicine (PCRM). https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/e441306e-3014-4f79-b253-6efc3e7f06e6/Screen+Shot+2022-03-08+at+8.06.18+AM.png blog - c-a-r-b-s! carbs! - Complex carbohydrates, aka "good carbs," are made up of sugar molecules, strung together in complex chains. Complex carbs are found in whole foods like sweet potatoes, whole grains, and beans. When you eat these foods, carbs are turned into glucose, which is then used as energy. When compared to simple carbs, complex carbs pack more nutrients. Additionally, they're higher in fiber and digest more slowly. Slow digestion means you feel full longer and can have long-lasting energy. The majority of these good carbs come from naturally occurring sugars found in whole foods rather than processed ones. https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/bbc7c828-5d8f-4adc-9e2b-015f59a46194/IMG_0393.JPG blog - c-a-r-b-s! carbs! - “Carbohydrates are an important part of a healthy diet. But some people consider all carbs, from soda to sweet potatoes, to be equal. Decades of science tell us that this simply isn’t true—the body handles lentils differently than it does lollipops.”. Lee Crosby, RD, Dietician, Physician’s Committee https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/6125eead-1e58-4f96-af20-1aa6e99a8e33/apple2.png blog - c-a-r-b-s! carbs! Fruit is nothing to fear—-it falls under the ‘simple carb’ category. Fructose is the fancy scientific name of the sugar in fruit. You’ve probably heard of high fructose corn syrup…that’s the bad stuff. Sugar in fruit comes with health-boosting fiber, vitamins, minerals, and phytonutrients. Be sure to include plenty of colorful fruits in your diet. And if you want to hear what some plant-lovin’ doctors think of low carb diets, check out this short video (Dr. Garth Davis talking at the at 2020 USA Dietary Guidelines Advisory Committee meeting). https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/f9bf31a9-07d1-4895-99ad-8602dd1cb890/366383_FoodGuidesPercentage_020419-copy-768x768.png blog - c-a-r-b-s! carbs! - Dan Buettner, Blue Zones founder, is a National Geographic Fellow and multiple New York Times bestselling author. bluezones.com https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/c037a806-4cd3-4aea-b934-c5cb54d9ae8a/Screen+Shot+2022-03-08+at+8.44.42+AM.png blog - c-a-r-b-s! carbs! - There’s a lot of confusion out there about carbs…let’s face it, there’s a lot of confusion in general these days. And with confusion, comes a need for comfort. So I’m here to bring you a happy message: Eat carbs! You’ll feel better and live longer. c complex carbs = good a ‘an apple a day…’ r refined carbs = bad b blue zones + carbs = long life s source of body’s energy https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/51964b76-02b4-467c-9078-db00bef93240/giphy.gif blog - c-a-r-b-s! carbs! North Pole elves thrive on the four food groups above (and soda pop!). You are not a North Pole elf. Refined carbs* don’t do your body any favors—-fun treats occasionally—but best not part of your regular rotation. Sorry, Buddy. *white flour, white bread, white rice, pastries, sodas, snacks, ‘regular’ (not whole wheat) pasta, sweets, some breakfast cereals and added sugars https://www.thetableleaf.com/blog/beans-beans-the-musical-fruit monthly 0.5 2021-05-04 https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/1620136110082-4GWB1GNB76VNHA8Q8ZEO/Untitled-Artwork.jpg blog - Beans, beans, the musical fruit… art by Ingrid Pfefferle https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/1620057403450-C6T6QHPGOGHRNM975T7D/LEGUME_BASICS.jpg blog - Beans, beans, the musical fruit… https://www.thetableleaf.com/blog/strangevegetablesticks monthly 0.5 2021-04-22 https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/1617382784939-10OSNY69X2I21AR3PWEG/vegetablesticks.png blog - strange vegetable sticks https://www.thetableleaf.com/blog/spring-is-here monthly 0.5 2021-04-22 https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/1617740719373-SP6CWSO5CBU9DC6KGQPX/10662151_10203909377390676_1741263260088086930_o.jpg blog - big al and my plant-based beginning https://www.thetableleaf.com/about daily 0.75 2021-04-22 https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/1603983030661-ZZS5XFSMJFM35RM0BGYC/32708740_10216532805422064_5398773255416840192_n+%281%29.jpg about - Hello! I’m glad you’re here. My name is Amy Pfefferle. I’m a plant-based nutrition educator & aficionado, and have been enthusiastically following a whole food, plant-based lifestyle. I have years of teaching experience, am certified in plant-based nutrition, and have a wealth of research-based curriculum to share with you. And I love mashed potatoes! https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/1603927662992-APBMV0DELU8IDEUHYTDJ/unnamed-2.jpg about - A bit more of my story: For me, it’s been a long journey of experience and education to a plant-based lifestyle. My love of food and cooking began back in grade school as the oldest in a family of 6, with a working mom and coach dad. I learned to cook hamburger hotdish, frozen fish sticks, and even a fabulous “puffy cheese” concoction. I grew up to be an elementary school teacher, and my husband, three tall kids and hundreds of energetic students joined me as I cooked and taught my way through the subsequent years. I was tired at the end of the day! And I got a little sick with a thyroid issue. I read about ways to get and stay healthy by eating plants. I watched the documentary Forks Over Knives. I stopped eating puffy cheese (okay, I won’t fib---I stopped eating that in 1974). I went back to school and got a certificate in plant-based nutrition from T. Colin Campbell’s Center for Nutrition Studies. I took lessons in plant-based cooking from Rouxbe’s online culinary school. And I was selected to be trained as a certified Food for Life instructor, through the non-profit Physicians Committee for Responsible Medicine. Best of all, I got healthy, and discovered a whole new world of recipes and food concoctions to try! (none of which involve American cheese slices). I’d love for you to join me at the table to learn about the joys of cooking and eating plants. You will find that once you know better, you do better. https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/1594418638521-CYCSR43151CSMXCBVOI9/foodforlife.png about https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/1594418680977-HVQ4U72KQRYIFEE80G2W/tcolincampbell.png about https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/1594418658054-4TA3892YBDIYE3AMAIRK/deptofedu.png about https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/1594418697795-Z3D1TPCS0GX29IK49KBZ/rouxbe.png about https://www.thetableleaf.com/sites daily 0.75 2020-04-27 https://www.thetableleaf.com/home daily 1.0 2021-04-22 https://www.thetableleaf.com/books daily 0.75 2020-04-27 https://images.squarespace-cdn.com/content/v1/5e9e191952e60429a16b2910/1588018134805-THJ2PPBPEHJCZJ1ULJ8F/61i7NlR-6pL.jpg Books 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https://images.squarespace-cdn.com/content/v1/5c5a514d65019f01a2cb2be5/1562687033752-GYBC5N9IBWBEWSB8ZXJ2/20140301_Trade-151_0124-copy.jpg Calcium https://www.thetableleaf.com/iron daily 0.75 2020-07-10 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847898345-D40VLF9LAM9L2XYZ5A1B/image-asset.jpeg Iron https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847896972-M6Z43LS56WX5T1S74A5I/image-asset.jpeg Iron https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847897715-EWKVJ35VXQ5P9CDGSYVT/image-asset.jpeg Iron https://www.thetableleaf.com/vitamin-b12 daily 0.75 2020-07-10 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847898345-D40VLF9LAM9L2XYZ5A1B/image-asset.jpeg Vitamin B12 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847897715-EWKVJ35VXQ5P9CDGSYVT/image-asset.jpeg Vitamin B12 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