FOOD fit for a Rockstar

Deena Kamm's recipe book and always evolving food philosophy
Browsing Critical to your HEALTH!

Subway To Hell – Day 9 on my journey to a healthier me


Subway to Hell

Ok – I admit it – before I got healthy and cleaned up my eating habits, I ate at Subway ALL THE TIME – I mean like practically every day. No seriously – I Fing loved that place! Cheap,”Healthy,” “Fresh,” and I could get vegetarian food that wasn’t french fries (not that I don’t LOVE some french fires now and then) and I could do it guilt free!
Well that was then – hmmm… my how times have changed.  A little knowledge goes a long flame ridden way.
My husband Zeke came across this lovely little Subway Sandwiches expose that I was pretty horrified to read. My precious Subway? E Tu Brute? I wish I could go into the bathroom and stick my finger down my throat and get rid of those 7300 sandwiches I ate between the ages of 12 and 32.
Here is the article link:
I encourage you STRONGLY to read it. It’s important that you know how food is marketed and the extreme contrast in what the food actually is = anything but healthy.

Poor poor Jared. I hope he’s okay with all of this. He must be sick to his stomach! OR he’s just literally sick and has no idea how it could have happened. I mean – he lost weight so he MUST be healthy, right??? Wrong. Very very wrong. Healthy is not about being skinny. Healthy is about not being sick, tired, bloated, dizzy, weak, rashy, itchy, scaly, crampy and all the other symptoms that start off your journey into disease, sickness, cancer, and untimely death.

You know what – I’m not going to take the chance that you don’t click on that link.  So I’m copying some the text here.  I originally posted the entire thing but my blogging husband gave me the Copyright lecture about how that’s a violation, along with the pictures I find online that I’m not crediting the photographers for – let alone asking their permission.  Ugh.  So many rules.  Here I was just thinking I was being generous, instead I’m on my way to internet prison.  So anyway – you only get a snippit, but read the whole thing!!  Go – Do – Read – Learn!

{Excerpt from 03 Mar 2013 by Clark Kent}
…Did you ever hear of a chemical ingredient called azodicarbonamide? Me either. It’s banned as a food additive in the U.K., Europe, and Australia. But not at Subway. Interestingly enough, if you get caught using it in Singapore you get up to 15 years in prison and a fine of $450,000.
And why? Because it’s primary use is in the production of foamed plastics. But in the good ole U S of A, it can be used as a food additive, a flour-bleaching agent, and a dough conditioner because it improves the elasticity of bread.
The U.K. has found that azodicarbonamide is a potential cause of asthma if inhaled, and for people that have sensitivity to food dyes and other allergens in food, this can increasingly aggravate the symptoms.
Somebody should inform Subway that to make real whole-wheat bread all you really need is whole-wheat flour, yeast, salt, water, and maybe some honey. But that doesn’t really do anything for shelf life or the fact that the stores do not bake their breads.
While all the sandwiches contain chemical additives, refined bleached flour, preservatives, artificial colors, MSG, refined sugars, GMOs, and over 50 ingredients, only three contain nitrates. Yea! Far out! Only three!
Those that contain the nitrates are the Ham Sandwich, the Subway Club, and the Turkey Breast and Ham. Basically, these are processed meat sandwiches and the nitrates contribute significantly to disease…

So there you go… disgusting so far, right?  Make sure you read the rest. And enjoy that little bit of info and get your ass out of fast food restaurants.  Even the Healthy ones.  Because I love you.



Day 5 – Just a spoonful of sugar…


Oh Mary Poppins – you were so sweet! And so intuitive!! How did you know that Sugar and medicine would go hand in hand? Well, you were magic – That’s how!!


Back to the blog…
Yesterday I was working out at “the box” (that’s Crossfit for “Gym”) and there was another member there and he was talking about how he has stopped eating sugar for the 90 Day Food Journey. Woo Hoo!!  That’s awesome news for everyone. He noted how surprised he was that so many things in his house had sugar in it and how he had to throw out half of the food in his cupboards.
It made me realize how not so obvious this epidemic is to people. Our house has not had items with sugar in it since I was about 3 months pregnant with my son, London, 5.5 years ago (except for very small and sneaky amounts hidden in the form of emergency chocolate.) When we first gave up sugar it was exhausting reading every label, checking every single ingredient and having to ask about everything every time we were outside of the house – we were very strict about it. But after years of this constant scrutiny I can now tell if something has sugar in it just by how the packaging is designed. It’s crazy actually, but you start to get a very keen sense for who makes what and how.
Here is what I believe sugar can do:

  1. taste delicious!
  2. break down your immune system
  3. inflame your cels
  4. make you feel very happy very quickly!
  5. make you feel very tired and crappy immediately after that
  6. mess with your hormones, which in turn will…
  7. mess with your skin
  8. mess with your moods
  9. smell so good, look so clean, white, and pretty, and be so versatile when you cook and/or bake!
  10. deplete your body of essential vitamins, minerals and nutrients
  11. add no nutritional value at all – no vitamins, minerals or nutrients of any kind – at all – ever – in any way
  12. make GREAT lipstick! sugar lips
  13. remind you of your childhood and other familiar things that keep you emotionally safe
  14. destroy your health and other things that otherwise might not be threatened


Now here’s a more impressive list I found in 2.5 seconds via a tool I have called Google:

* Sugar can decrease growth hormone (the key to staying youthful and lean)

* Sugar feeds cancer

* Sugar increases cholesterol

* Sugar can weaken eyesight

* Sugar can cause drowsiness and decreased activity in children

* Sugar can interfere with the absorption of protein

* Sugar causes food allergies

* Sugar contributes to diabetes

* Sugar can contribute to eczema in children

* Sugar can cause cardiovascular disease

* Sugar can impair the structure of DNA

* Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children

* Sugar contributes to the reduction in defense against bacterial infection (infectious diseases)

* Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections)

* Sugar contributes to osteoporosis

Try Googling these three words:  “EFFECTS OF SUGAR”  Then grab a pillow for your seat cuz you’re gonna be there a long time sifting through the endless information.

Here is a pretty good (albeit long) list of things that are versions of “sugar” but called something else (note: the names in Green are the sugars that I am willing to use because I understanding that they are not super detrimental, shocking to your system, and don’t deplete you of nutrients:

    • Agave Nectar
    • Barley Malt Syrup
    • Beet Sugar
    • Brown Rice Syrup
    • Brown Sugar
    • Cane Crystals (or, even better, “cane juice crystals”)
    • Cane Sugar
    • Coconut Sugar, or Coconut Palm Sugar
    • Corn sweetener
    • Corn syrup, or corn syrup solids
    • Dehydrated Cane Juice
    • Dextrin
    • Dextrose
    • Evaporated Cane Juice
    • Fructose
    • Fruit juice concentrate
    • Glucose
    • High-fructose corn syrup
    • Honey (I only use small amounts of LOCAL unfiltered honey – I do not recommend buying store bought honey – it’s absolutely terrible for your body – GOOGLE IT!!)
    • Invert sugar
    • Lactose
    • Maltodextrin
    • Malt syrup
    • Maltose
    • Maple syrup
    • Molasses
    • Palm Sugar
    • Raw sugar
    • Rice Syrup
    • Saccharose
    • Sorghum or sorghum syrup
    • Sucrose
    • Syrup
    • Treacle
    • Turbinado Sugar
    • Xylose

    ugh – isn’t learning about what we eat totally depressing and exhausting?  BUT it’s also exciting and empowering!!!

Dear Sugar, 
   Like every famously enduring thing – you are SO complicated.  I will always love you, but I just need to leave you behind because you are toxic and I got rid of all the toxic stuff in my life when I left Los Angeles and moved to Bend, Oregon.  You can come visit now and then.  I’ll let you in if there’s a party and I don’t want to bum out the whole crowd with my “naturally” delicious baked goods and desserts.  But other than that – I’ll see you next December when my willpower is weak from fun, temptation, and holiday craziness.  Until then… I’m over you, Sugar, as is my family.

Day 5 – no sugar… going strong!



Holy Hydration Batman! Day 3 of my Food Journey


So this morning I got up feeling guuuud. Then I got out my fancy “tell me everything” scale.

I’m sorry, did you say 30.5 percent BODY FAT! come on. That’s imposssible with an extra s.

How did that happen? Okay. Well it did. And here’s my husband’s theory: dehydration. And it’s true – since I moved into the high altitude of Central Oregon I am always dehydrated. I probably was before I moved, but my old scale was much more forgiving and… old, so I never knew. My fancy new scale is always telling me that my muscles are weak, my bones are thin and I’m way under hydrated. I try to only get on it once in a while so we can stay friends.

Here’s the thing, if you’re not hydrated properly your body hangs on to all your fat. Why is nature so cruel? So one of my many Food Journey goals is to get re-hydrated soon. Today I drank 8 oz of coconut water right after I got off that stupid scale. Coconut is an awesome re-hydrator because it has natural electrolytes – never drink anything that’s green or yellow or red or BLUE!! Oye. You can also buy organic coconut water powder and bring it with you places that don’t offer such exotic healthy beverages. It’s very easy to mix with water and it basically tastes just like the bottled variety. I also drank tea all day today – lots of tea. And water, and more tea. Ugh – is my body fat percentage down yet? I’m exhausted from all the drinking.

Maybe I should just do what Jennifer Beals did in Flashdance – she clearly did not have any issues with dehydration:

Isn't that a bit maniacal?

I loved that movie so so much.

So my official goal #1 is get my body’s water percentage back up over my current 45%. According to the internet and my scale it should be at around 50%. Here is a link to a great website that I love to use as a reference for stuff like this.

There are also reference charts all over google that tell you what your optimum body fat and body water weight should be around. Here’s one I found that was right in line with what my super fancy scale tells me:

If you’ve never paid attention you should consider looking into it. Dehydration can cause tons of ailments that aren’t as buzzy as the F word (fat). Headaches, nausea, fatigue, hunger… and on and on. Google it! It won’t be hard to find more info.

Now go have a glass of water… a big one.


More science to back up healthy habits –


Please stop using your microwaves… It’s really not that hard. Just unplug it and throw it away.

Plant dead in 10 days when only given water that was microwaved… links to colon cancer…  permanent brain damage… killing breast milk nutrients…

ugh. It’s all so depressing.  Just don’t do it – please.


SUCH a downer – but facts are facts…


A note about my eating habits, and the eating habits I teach my son.

As a vegan/vegetarian I am signed up with every activist group you can imagine.  I LIKE every “Animal Rights” page on Facebook, I even get mail from non-for profit groups almost weekly.  So I see A LOT of awful stuff.  It keeps me feeling good about my decision not to partake in the animal industry in any way.  Animals should not be an industry of any kind.  That is my belief, and  live it with action.

Here is a video that is EXTREMELY difficult to watch.  I couldn’t watch more than a minute of it. I wanted to share it because it’s real.  Of course you don’t have to watch it, but I think it’s important to know what you support and where your money goes.  When you buy meat, milk, eggs, shoes, couches, belts, etc… YOU are supporting what you will see in this video.  YOU are the reason it continues. I know it’s not pleasant.  But it’s true. If we all stopped supporting it, and demanded responsible, humane practices from the people whom we choose to give our money to, things would change.  Money talks.   These animals have no voice, but they are real, feeling thinking, living beings. Do SOMETHING… because they can’t.

I promise, one of these days I will have some extra time to post some recipes.  It’s been madness in our house lately.  I am missing my food blog…



Updates and Amendments


Because I cook every single day – from scratch – things change a lot.  When I can tell people “oh, the recipe is already on my website” I feel so happy.  But THEN, I realize what they just ate is probably NOT actually on my website because I am constantly reading, researching, experimenting, changing my ingredients, and altering my mental “That’s OK” list.  So in an effort to update everything at once here are some of my new favorite healthy replacements and unhealthy findings.


COCONUT PALM SUGAR – it’s pricey, but you really shouldn’t be cooking things with so much sugar that you need CHEAP shity sugar anyway.  So when you DO need sugar this is a GREAT replacement and it’s low glycemic and not too heavily processed.  It’s very new to the market so there isn’t any real information as to long term health downsides, but so far, it’s working great for us and the only things we know about it are positive.  I use it as an exact replacement for sugar.  Period.  It has a rich full flavor so it also doubles perfectly as a blend of Brown and White sugar.  It burns a little faster than white sugar, so be careful if you are cooking it on the stove (I use it for caramel corn – amazing!) It’s also dark (a sign of minimal processing –  a very good thing!) so it messes with colors of pretty baked goods, but not the flavor.  I frequently grind it up in a coffee grinder or with a stone mortar and pestle to get a more powdery texture when I need it.  Can’t say enough about it – I just wish it was a bit more popular so that the price would come down.  Even in bulk – it’s steep.  Still not as healthy as Maple Syrup (B Grade – ORGANIC ONLY!!) but Maple is so expensive per ounce that this is actually more cost effective.

COCONUT OIL – No surprise here that this is a GREAT oil to cook with, but recently I read a book called “The Anti-Inflammation Diet” which clearly and simply broke down the bad news about oils.  Coconut Oil has no bad news.  It’s just good for you.  I’ve been replacing all my baking oils (especially Canola) and frying oils with this.  It is one of few oils that won’t deteriorate at a high heat point.  I suck at explaining technical stuff  but THIS is a good place to read about the oils you are using. And if you are interested in an Anti-Inflammation diet (it will eliminate all allergies, food reactions, skin issues, etc…) I highly recommend this simple little book.  It’s short ans sweet and gets right to the point.

YOUR COFFEE GRINDER!!! I recently discovered that you can use a coffee grinder to make flour.  It’s easy and cheaper than buying specialty flours like Quinoa, Oat,  Balrey flour, etc…  I rarely use white flour in anything anymore.  I like to mix at least two flours in any given recipe.  Whatever I have in the house is what I use.  It almost never changes the recipe and ALWAYS ups the nutritional value of what you are eating.  My son now eats Quinoa almost everyday because I grind it up and put it in pancakes, cookies, breads, etc… I also recently discovered that our Omgea Juicer has a grinder attachment!!  What??  Life just got a little bit better for the Kamm’s.  I LOVE making my own flours.  I even hooked my Mom on it who now is also grinding flours for her loaf breads that she makes weekly.  TRY IT!!!  Don’t be scared to buy whole grains from the bulk bin and mix it up when you are cooking.  IT’S JUST FOOD!!!  If you don’t like it you can try again next time.  And I also recommend that you don’t grind much more than you need for what you are cooking because the second you grind nuts, seeds and grains they immediately start losing their nutrients.  Get the most out the food you cook whenever possible.  We eat TOO MUCH dead food.  It’s killing us and depresses me terribly – so do it for me. Get Grinding… (by the way – you already know this but coffee is one of THE singular most unhealthy things you can drink and put in your body.  WHY it’s our nations drink of choice to “get us going” is maddening.  It is slowly contributing to the demise of your health, in every way.  So trade the beans for grains and watch how your whole body thanks you!)

APPLESAUCE – Really?  Applesauce?  So I stopped eating eggs a long time ago, but I never tried any other egg replacer except “Ener-G Egg Replacer” which works okay – it got me through.  But then my friend Madelyn (who feeds her family very much like I do) told me to try applesauce to replace eggs in baking.  My god – it works like a charm in everything!!  So much so that I can not understand why eggs are even IN recipes.  We are so accustomed to what we learned in childhood that we don’t even bother to think there could possibly be an alternative (at least I was).  Of course it can’t make a quiche or a souffle, but it makes one hell of a waffle and muffin!!  I now have applesauce in the fridge like I used to have eggs.  I ALWAYS have an open jar of (organic, no sugar added, plain old nothing but apples in it) Applesauce in my fridge and I use it constantly when I cook.  I also now know there are tons of great vegan replacements for almost every egg application.  Thanks to Madelyn, who might read more than I do about food.  Be brave – go to the library and get a book on vegan cooking or Google it and try something new – break out of your “shell!” (yes I did say it.)


STOP USING CANOLA OIL!!! – It’s thinning your blood and making you sick!  It’s made from a poisonous plant and is highly processed to be “edible” but it’s toxic!  It’s on the market because of our lovely culture that accepts currency in exchange for a FDA stamp of approval.  It’s no secret just kept very quiet – read all about it here: and there’s more here: and I’m sure if you want more info after those two sites you can Google away, or go to the library.  The Anita-Inflammation Diet book I mentioned and linked to above did a great job of breaking it down as well.  I was using Canola Oil all the time – I will never use it again.  There are SO many good oils out there – why use a bad one??

AGAVE – This is one of those news worthy findings that I still prefer not to believe.  I love Agave.  I was using it in everything for a while.  BUT it turns out it’s one of those really not so good for you foods that is being marketed as “Natural” “Low Glycemic” and worst of all “Raw.”  After doing a ton of research I found that not only is Agave NEVER raw, it is also highly refined and processed in very high heat.  What does this mean to you?  It basically has the same effect on your stomach, liver, kidneys, etc… that sugar has.  Because it is so highly refined and processed at such a high heat, anything that your stomach would normally have to filter out, before sending it to your stomach lining to dispurt to your digestive track, isn’t there.  SO it passes through the lining at a very fast rate which in turns taxes your liver and kidney from overload and causes your whole body to get thrown out of whack which throws off your hormones and causes a slew of bad things to happen.  Very much like sugar if not exactly like sugar. I retell things fuzy so here’s more info:  Boo Hoo – I miss Agave and because I had so much of it in my pantry before I stopped using it – I still have a ton, and I refuse to offer it to someone who I know likes it because I can’t be a party to that system.  I use it every once in a while still when I know it’s the perfect flavor for something.  But I use it sparingly and knowing that it’s bad, and I NEVER give it to my kid anymore.  I have basically replaced it with Coconut Palm Sugar, Maple Syrup and Brown Rice Syrup.  But I miss it – it was cheap and easy to find organic and tasted pretty good.  Oh well – live and learn.

I hope some this info makes you re-think  your options and maybe gives you more!!!  I’ll try to stay on top of my changes.  I know most of you reply and respond via Facebook, but feel free to post any info you have about this stuff or anything else in the comments.  I am always open to new info when it comes to my family and friend’s and the world’s health and food!!


ps – I have about 10 new recipes in the pipeline – I just don’t have time to get them up!  Too much music going on here in Bend!  No time to write.  Millet Skillet Stack, Yum Bowl, Vegan Calzones, Pumpkin Butter Cookies, Caramel-Corn… so many yummy dishes! Coming soon!


11 year old tells it like it is… better than I EVER could!!


If you aren’t convinced that you need to buy organic., maybe this little dude can help you.  I wish I was as cool as he is.

And I am happy to say that my 3 year old is already on the way to being as savy about his food as this little man.  WATCH IT!!!
…and please buy organic food whenever possible.  We’re all killing ourselves otherwise.  Stop acting like it’s not important and not real.  YOU ARE EATING poison and it’s destroying the world.


Downer Alert!!!! This is important if you are interested in maintaining your health, the health of your kids, and your kids kids…


My friend Daphne sent this link to me today from the Environmental Working Group about Kid-safe Chemicals. Thank you Daphne!!

I actually watched to whole thing with my VERY limited free time. I have been an advocate for minimizing or eliminating environmental toxins since I was pregnant with my son. This is a bigger issue than I imagined (of course) so I thought I would share it here – on my “healthy food blog” – to help spread the word and awareness. The time is now people!! We don’t have the luxury of sweeping it under the rug (literally) until the next generation comes along and has no choice. We have no choice now – we are in it.
This video is over 20 minutes, but maybe it will change your life and the life of your child. We live in a toxic world. Our houses, our water, our air, our food… just about everything.  BUT you can clean it up if you pay attention!! I know in our house we do the most we can in every way and we have seen the difference in our health, energy level, mental clarity, etc… I hope you watch and I hope you look around and take a few baby steps to live the best life you can!

Okay – back to the kitchen for me.  Going to steal the Vegan Thumbprint cookie ingredients from Whole Foods Bakery and make my own version today.  Zeke’s had this request in for about two years now.  Here goes…


Organic Reminder!!


Just a reminder to read my post to ALWAYS BUY ORGANIC whenever possible. It’s so important for so many reasons!!

And try to stop eating meat – you won’t miss it that much and you will be doing yourself a huge favor physically (as long as you replace the protein) just try to eat a few meals a week that are vegetarian. It won’t kill you and it won’t kill that animal an it wont kill the planet and it won’t kill your budget.

Okay – enough preaching. Buy organic because I love you and want you to feel good and live long and healthy lives!!!