Being grateful

Having gratitude for all things is a great way to living better. If you thank your body for all the amazing things it does on a daily basis, you will want to treat yourself better. Just think of all the unhealthy substances we put into our bodies, and it still functions. Late night partying and drinking, eating fast food, finishing off a bag of chips, smoking, not exercising, ect. Our hearts still beat, our lungs don't forget to breathe, our skin protects us from harmful bacteria. Let's all take a few minutes each day thanking or bodies for never failing us. Plus our bodies warn us if we are doing something wrong by making us sick, or feeling tired to rest.
Next time you want to treat your body with harmful things, thank it and eat an apple or go for a walk!

Healthy products I use

Here is a list of products I love and use most days.

Superfoods

Chia seeds
Spirulina
Flax seeds
Cacao nibs
Goji berries
Fish oil
Multi prenatal
Calcium/ magnesium/ Vitamin D


Healthy foods

Organic fruits and veggies
Bob mills 5 grain oatmeal
Quinoa
Millet
Local organic honey
Raw nuts and seeds
Wild rice
Nori sheets
Brown rice flour- for baking
Whole wheat flour- for baking
Almond butter
Organic peanut butter


Splurges

Organic chocolate
Vegan desserts from health food store
Frozen Amy's pizza
Pop chips
Nut thins
Baked kettle chips
Morning star products


Of course I eat out occasionally and and order pizza or other yummy things. My motto is eat 90/10. 90% healthy organic 10% splurge!! Life is short so enjoy your splurges and make them worth it!

10 minute meals

The past few weeks it has been a struggle to cook myself healthy dinners after working all day. Before I was pregnant, cooking a home cooked meal was relaxing and fun. Now the thought of chopping, washing, sautéing, then cleaning sounds anything but relaxing. So I decided I need to make cooking quick and easy, or I am going to resort to cereal or frozen pizza( in my defense I only buy organic pizza but still). Here are a few meals that are quick and healthy! Enjoy


Sautéed broccoli, ginger, mushrooms, cabbage

1/4 cup organic veggie stock
1 cup broccoli
1/2 cup mushrooms cleaned
1 cup shredded cabbage
1 Tbsp chopped ginger
1-2 Tbsp Braggs liquid amino or soy sauce

1. Pour veggie stock into frying pan. Add broccoli and simmer 3-4 minutes with lid on
2. Add mushrooms and cook 2 minutes or until tender.
3. Add cabbage, Braggs, and ginger and cook 1-2 minutes.
4. Enjoy


Spinach mushroom omelette

4 organic free range eggs
1/2 cup chopped spinach
1/4 cup chopped onion
1/4 chopped mushroom

1. Heat medium frying pan on med- high heat
2. Beat eggs with 1/2 tsp salt and pepper
3. Add 1 Tbsp olive oil to pan
4. Add veggies and sauté 2 minutes.
5. Add egg mixture and coat pan
5. Cook 2-3 minutes and flip
6. Cook other side 2-3 minutes till light and fluffy
7. Add your favorite cheese if you want
8. Enjoy

Second Trimester and Feeling Great

Wow- I am so happy to be feeling like my pre-pregnant self again!  I have lots of energy, I enjoy cooking healthy meals, and I look forward to exercise.  Of course I have an extra 10 pounds I am carrying around, but at least I am not sick or tired anymore.  The first 4 months were exhausting, but I feel great now and am ready to write!  To begin,  I want to express the importance of eating healthy while pregnant.  Anytime I am dining out, or have friends over for dinner they always say that I can splurge and eat what I want since I am pregnant and eating for two.  Well one of the two I am eating for is only the size of a mango, so I am pretty sure baby does not need a full meal.  It is reccommended to consume an extra 300 calories per day in the second trimester and 400 in the third.  Those calories should come from healthy foods such as fruits, vegetables, nuts and seeds, or whole grains.  Remember that 300 calories is not much!  Here is a list of healthy snacks that are under 300 calories.

*  1/2 Cup granola with 1/3 Cup almond milk, 1/2 banana
*  2 Slices sprouted bread with 2 TBSP almond butter
*  Spinach salad with 2 TBSP goat cheese, 10 almonds, 1 Tbsp olive oil, 1 Tbsp vinegar
*  2 whole wheat waffles, 2 Tbsp 100% maple syrup, 1/2 Cup sliced strawberries
*  1/2 70% dark chocolate bar

There will be times when you just cannot control your cravings and need something more satisfying.  I would say head to the health food store and pick up a vegan dessert.  It may not be low in calories and fat, but at least it is made fresh and healthier than anything in packaging.  I have to admit there were 2 days this week when I just needed chocolate cake.  The health food store had Vegan peanut butter chocolate cupcakes.  There was only 8 ingredients so I gave in and splurged- which is OK as long as it is not EVERYDAY!  I enjoyed every bite and had no guilt after I finished it.  If you know you are going to feel guilty after eating something- then why bother.  The point of splurging is to enjoy what you are consuming.

****  WE FIND OUT THE SEX OF THE BABY NEXT TUESDAY SO CHECK IN TO FIND OUT!

Eating healthy while pregnant

Like I said on my last post, when I first found out I was pregnant (which I was already 5 weeks when I found out) I started craving not so good for me foods. In fact, I wanted the worst most processed foods I could get my hands on. Ribs, crackers, chips, snickers, ice cream, pizza, chicken nuggets! After work I had no energy to cook and chop so I would eat frozen pizza most nights. I did go with Amy's organic pizzas but still they should only be consumed in moderation. I did give in to these craving the first week or 2 because I could not help myself. I actually did eat a smoothie on 2 different occasions and baby did not like, which left me puking at church and at work. So I decided since the baby was half my meat loving husbands, I better meet the little one half way. So instead of eating smoothies with kale and chia seeds, I opted for tastier versions with berries and bananas. I saved the salads for the evening when I could stomach them easier. I also made sure I did some form of exercise every day- even though all I really wanted to do was sleep. For my sweet tooth I continued to bake vegan desserts with whole wheat flour and apple sauce instead of oil. I always halve the amount of sugar in recipes as well. Now at 4 months I feel great and the cravings have subsided. My body is craving good wholesome foods. I am also enjoying cooking again since my energy levels are back up. This experience is making it clear that I would love to work with pregnant women to help them beat their cravings, and show then them eating how to be healthy during pregnancy.

I am pregnant

I am 4 months pregnant and so excited!! I am going to start writing about my cravings and ways to deal with them. When I first found out it was while I was trying to go Vegan for that month. Well as you all know that only lasted about 10 days. My body needed healthy organic dairy and a small amount of local organic grass fed meats. I will admit when I first found out I was pregnant I did give in to my cravings and was eating things I would never normally eat. Chips, crackers, white bread, candy bars, ect. I knew what I was supposed to be eating, but nothing healthy sounded good. I told myself when I got pregnant I was going to eat healthier than ever, and this was not the case in the beginning. After 2-3 weeks of eating unhealthy, my busy craved good quality healthy foods and I began eating like my pre-pregnant self. I will share healthy easy recipes anyone can make no matter how much time you have.

Gone Away

Aloha everybody!  I am so sorry for being away so long.  I was super sick for 2 weeks- and then just got lazy with my writing.  During the 2 weeks I was sick I also slipped and ate some yogurt so I was ashamed I could not fulfill my one month Vegan:(  So I am back to being a flex-atarian.  This means I have a flexible diet with organic local meat and dairy, and mostly high quality whole grains and fruits and veggies.  I think my body was telling me it needed high quality dairy.  Organic yogurt is amazing for you and is a great healthy snack.  I do think incorporating the Vegan recipes I posted to replace meals with meat at least a few times a week is a great idea.  I recommend limiting pork and 1-2 times as well.  Just remember to eat mainly fruits, veggies, nuts, legumes, seeds, and high quality whole grains! 
 

Vegan comfort foods

With the winter months bringing cold weather, our bodies are craving rich warm comforting foods.  We want savory dishes that are warm and filling.  What might come to mind is macaroni and cheese, or a thick meaty stew.  Unfortunately these foods are not allowed on a Vegan diet.  Luckily, I do have some great comforting
foods that are easy to make and will keep you satisfied.

Vegan "chicken" nuggets- (taken from group recipes)
1 14 oz package extra firm tofu
1/2 cup bread crumbs
1/2 teaspoon garlic powder
1/4 teaspoon pepper
salt to taste
1/2 cup water

• Unwrap the tofu and shake off any excess moisture. Place the tofu in a freezer bag or wrap well in plastic, then freeze the sealed tofu for at least 24 hours.
• The next day, thaw the tofu by placing it—unwrapped—into a microwave-safe bowl. Cover the bowl and microwave on high, checking every 2 to 3 minutes to make sure the tofu doesn’t cook. Once thoroughly defrosted, gently squeeze out any excess moisture and cut into 1-inch cubes.
• Preheat the oven to 350°F.
• In a shallow bowl, add the bread crumbs and spices, mixing well. In a separate bowl, pour 1/2 cup of water.
• Dip each piece of tofu first into the water, lightly shake off any excess water, and then coat with the seasoned bread crumbs.
• Put the breaded tofu cubes on a lightly oiled baking pan and baked 25 to 30 minutes, until golden brown and crisp.
• Serve with a dipping sauce such as sweet and sour or barbecue, or spicy mustard.

 Vegan chili

1 tablespoon olive oil
1/2 medium onion, chopped
2 bay leaves
1 teaspoon ground cumin
2 tablespoons dried oregano
1 tablespoon salt
2 stalks celery, chopped
2 green bell peppers, chopped
2 jalapeno peppers, chopped
3 cloves garlic, chopped
2 (4 ounce) cans chopped green chile peppers, drained
2 (12 ounce) packages vegetarian burger crumbles
3 (28 ounce) cans whole peeled tomatoes, crushed
1/4 cup chili powder
1 tablespoon ground black pepper
1 (15 ounce) can kidney beans, drained
1 (15 ounce) can garbanzo beans, drained
1 (15 ounce) can black beans
1 (15 ounce) can whole kernel corn

1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

Cake What!?!?

For those of you who know me- my biggest temptation is sweets.  I love chocolate cake, banana bread, cookies, pies, or anything considered a dessert.  Main dishes for me are solely for the purpose of putting nutrients into my body.  I could give up pasta, or chicken nuggets, and most likely even pizza if I knew I could eat my dessert!  I love the texture of a warm cake or bread right out of the oven.  Anything with chocolate and peanut butter gets me excited.  So when I decided to go Vegan for the month, I knew I had to find recipes pronto that could satisfy my sweet tooth.  After a bit of trial and error, here are some desserts that even your meat loving friends will enjoy.


Vegan Chocolate cake (taken from Instructables website)

Cake Ingredients

1 1/4 cups flour
3/4 cup sugar
1/3 cup unsweetened cocoa powder
1 tsp baking soda
1/2 tsp salt
1 cup warm water
1 tsp vanilla extract
1/3 cup vegetable oil or coconut oil
1 tsp distilled white or apple cider vinegar
1/4 cup almonds, cashews, pecans, or favorite nut

2 Tbsp raw organic cacao nibs

Chocolate Glaze (optional)

1/3 cup sugar
4 tbsp margarine
2 tbsp soy milk
2 tbsp unsweetened cocoa powder
2 tsp vanilla extract

Preheat oven to 350.  Grease 8x8 pan.  Add dry cake ingredients into a large mixing bowl and stir.  Add wet ingredients and mix well.  Use spatula to scrape sides of bowl.  Add to baking dish and bake about 25-30 minutes or until knife comes out clean.  Cool on rack.  Once cool you can make chocolate glaze. In a small saucepan add all ingredients except vanilla and bring to boil.  Turn heat down and simmer 2 minutes stirring constantly.  Remove from heat and stir an additional 5 minutes.  Add vanilla and immediately top cake.  Spread quickly and add sprinkles if you would like.  Enjoy

Cherry Rum cake (Taken from Vegan Cupcakes Take Over the World)

Cake Ingredients

2/3 cup dries cherries chopped

2 Tbsp dark rum

3/4 C plus 2 Tbsp almond milk

1 Tsp apple cider vinegar

1/3 C Canola oil

1/2 C raw sugar

1 Tbsp molasses

1 tbsp rum

1 1/4 Tsp vanilla

1 1/4 C flour - I use 3/4 cup whole wheat, 1/2 cup brown rice flour

2 Tbsp cornstarch- I used arrowroot flour

3/4 Tsp baking powder

1/2 Tsp baking soda

1/2 Tsp salt

Preheat oven to 350. Grease cake pan or line muffin pan with cupcake liners. 

In small bowl combine dark rum and cherries and set aside at least 30 minutes

In another measuring cup, whisk vinegar and milk to curdle. 

Pour milk mixture into large bowl and add coil, sugar, molasses, rum, and vanilla until blended. 

Sift in flour, corn starch, baking powder, baking soda, and salt.  Stir until combined.  

Fold in rum soaked cherries with liquid and combine.  Fill cake pan or cupcake lines and bake for 18-20 minutes till done.  

Rum Glaze

1/4 C dark rum

3 Tbsp sugar

1/2 Tsp vanilla

2 Tsp Vegan butter ( I like Earth Balance)

In small saucepan, bring rum and sugar to boil.  BE CAREFUL! Rum can catch on fire so watch pan.  Simmer over medium heat dissolving sugar.  Reduce heat and cook 1-2 more minutes until resembles light colored syrup.  Remove from heat and add vanilla and butter.  Allow to cool and pour over cake!

My background

I want to start out today by giving a little bit of my background.  I grew up in Pennsylvania in a small town called Hawley.  I was overweight as a kid, and I remember hating it.  In kindergarten I weighed 95 pounds, and by the 6th grade I was 180.   The most my weight ever got was 187 and I remember this because each year when school started and we got weighed, I asked the school nurse my previous years weight.  I was self conscious, and all I ever wanted was to be "skinny".   I went on my first diet at 12 where all I ate was eggs and cereal. Then I tried  a low fat diet where everything I consumed was fat free, sugar free.  I would eat pizza, but take the cheese off.  None of these "diets" ever worked.  Finally the summer going into my senior year of high school I started exercising and walking everywhere and that is when I lost 25 pounds and felt great.  I was still not skinny (about 155 pounds), but I had energy and knew I would never let myself get back to where I was.  Once I went off to college I continued to eat healthy and exercise and averaged 140 pounds.  I graduated college with a Biotechnology degree, but ended up taking a job at a local spa.  I worked in the fitness room, and that year got my personal trainer and group fitness certifications.  I loved teaching fitness classes and motivating people to look and feel their best.  The following year I moved to San Francisco to begin looking for a real job.  Well I ended up getting hired at 24 hour fitness in Oakland, but I could not afford to cross the bridge everyday, or wait months to gain clients, so I ended up bartending in the city.  6 months later I went to visit Hawaii, met an incredible man, and never left.  I have been substitute teaching the past few years.  I decided to enroll at The Institute for Integrative Nutrition to obtain my Holistic Health Counselor Certificate.  So that is where I am today.  I felt by explaining my past it might help you see how I relate with you or someone you know.  Please if you know anyone, or you yourself would like a free health consultation make sure to email me at erica@healthylivingwitherica.com.  Now back to Vegan!!!

 Take out Vegan dishes

Mediterranean
Dolmas- grape leaves stuffed with rice and spices
Falafal- chickpeas and spices deep fried
Hummus- chickpeas and olive oil and garlic pureed served with pita
Baba Ganoush- Roasted eggplant and spices pureed into a dip
Tabouli- Grain served with lemon and spices

Indian
Dahl- Lentils simmered with spices
Lentil soup- Vegetables and lentils in a veggie broth and cumin
Spiced couscous salad
Broccoli and tofu in garlic sauce

Thai
Tofu coconut curry-  Tofu in a coconut curry sauce
Summer rolls- Rice paper rolled with vegetables, and mint.
Thai tofu noodle soup with lemongrass
Papaya salad

Italian
Brushetta- tomatoes, onions, basil served on toast
Pasta wtih tomato sauce or pesto
Salad

American
Veggie burger
Salad
Tofu burger

Japanese
Cucumber avocado roll
House salad
Vegetable tempura

Easy Vegan Snacks

Easy Vegan Snacks

I remember when I first started eating healthy, how messy the kitchen was after each meal.  I had cutting boards to chop my veggies, strainer to wash the veggies, saute pan to cook the veggies, food processor to make salad dressing, bowl for salad, plates for main dish, baking dish to cook protein, the floor was a disaster.  I realized why so many people were serving fast food or frozen dinners each night.  Cooking is A LOT of work. It requires patience and dedication.  My husband is a chef who works most evenings, so most nights I am cooking for one.  There were nights all I wanted to do was call in pizza, but instead I took a deep breath, and allowed myself to enjoy preparing a healthy and delicious meal for myself. I put music on, poured myself a glass of wine, and enjoyed the time for myself.  I do have a few meals that when I am exhausted and do not want to spend hours in the kitchen, I can fall back on.  Here they are.


Sweet potato fries

2 large sweet potatoes, cleaned and cut
1 TBSP olive oil
salt and pepper
favorite seasoning


Preheat oven to 425.  Grease baking sheet.  Mix potatoes with oil and salt and pepper.  You can also add cumin or any spice you like.  Arrange potatoes in single layer on baking dish.  Bake for about 15 minutes.  Flip.  Bake an additional 10-15 minutes until golden brown.

I serve this with a salad some nights and am satisfied.

Veggie Saute


2 zucchinis cut and washed
2 carrots

1 onion chopped
1 package mushrooms chopped
2 Tbsp Braggs liquid amino
salt and pepper
1-2 Tbsp olive oil, or coconut oil


Heat frying pan on medium high heat.  Add oil.  Saute veggies starting with carrots, then zucchini, then onion and finally mushrooms.  Saute about 10 minutes or until onions are opaque.  Add Braggs and let simmer a minute or 2.  Sprinkle with salt and pepper to taste.

Where Is the Protein?!

If you ask any American why eating meat is important- the first thing they will tell you is because it has a lot of protein.  This is in fact true, but meat also has saturated fat, cholesterol, added hormones, antibiotics, and is high in calories.  Have you ever met anybody who is protein deficient? Most likely not. The meat and dairy industries have been pushing hard their products by claiming it is the best source of protein and vitamins, but this is not the case.  All vegetables, legumes, nuts, and seeds have plenty of protein.  The daily recommended amount of protein a person should consume in a day is 0.8 grams per kilogram or 0.36 grams per pound that we weigh.  That means a 126 pound person should consume about 46-58 grams of protein a day.   Here is a chart of Vegan foods that are high in protein, low in fat, and high in vitamins and nutrients.

1 Cup cooked lentils                 - 18 grams protein
Veggie burger                           - 13 grams protein
1 cup Spinach cooked              - 13 grams protein
1 Cup Vegetarian baked beans - 12 grams protein
5 Oz firm tofu                           - 11 grams protein
2 Tbsp peanut butter                 - 8 grams protein
1 cup soy milk                          - 7 grams protein
1 cup black eyed peas               - 6 grams protein
1 Cup oatmeal                           - 6 grams protein
1 Cup Quinoa                           -3.5 grams protein  


So as you can see it would not be hard for a Vegan to get the recommended amount of protein needed for a healthy diet.  All vegetables, grains, and legumes contain some protein so it would be almost impossible to not get enough in your diet unless you were constricting you calories.


Asian salad with fried tofu

2 cups  Napa cabbage shredded
1/2 cup purple cabbage (for color)
1 cup carrots shredded
1/2 block firm tofu drained, and dried on paper towels
1/4 cup whole wheat flour
1 Tbsp olive oil
favorite seasoning- cajun, salt and pepper, cumin, ect
1/4 cup Asian dressing
Dash of sesame seeds

In a large bowl toss shredded veggies.  Heat frying pan on medium high heat.  Cut tofu into 1/4 inch strips.  Dry the tofu on a plate with paper towels.  Coat tofu in whole wheat flour and favorite seasoning.  Add oil to hot pan and place tofu in.  Fry each side for about 3-4 minutes or until golden brown.  Place on top of vegetables.  Toss with Asian dressing.  Top with sesame seeds.



Bean tacos with cilantro, avocado, and veggies

6 corn tortilla shells
1 cup fresh beans, soaked and cooked until tender
1 bunch cilantro
1 ripe avocado
1 cup lettuce shredded
1 tomato diced
1/2 cup corn cooked
vegan cheese (optional)
1 cup vegan sour cream (optional)
1 Tbsp olive oil
Fresh lime sliced


Heat frying pan on medium high heat.  Add oil. heat corn tortilla shells until golden brown.  Add cilantro, avocado, and veggies.   Add cheese and sour cream if you like.  Finish with a squeeze of lime.   Enjoy!  

Happy Vegan New Year

Happy New Years everyone!  I have high hopes that this is going to be the BEST year ever.  I married the most amazing man, my in-laws are visiting Hawaii in a few weeks, my mom and sister both live in Hawaii, and I feel confident that this is going to be the year my health counseling business takes off.  To start the year out, I told all of you I am going Vegan for the month of January.  So here goes- everyday I will give you tips, recipes, facts, and more on why going Vegan for a month is not only good for you, but also the environment.  Hope you enjoy! Please understand that I do enjoy high quality animal products from time to time, but many people are not aware where their meat is coming from and the effects of eating as much animal products as we do.  I am not trying to convert you to Veganism.  Instead I want you to see there are tasty Vegan dishes that would be good to add into your normal diet.   

So why am I going Vegan for a month?

Save animals from the horrors of the slaughterhouse
Pollution from livestock farms threatens fish, humans, and  ecosystems
Animal waste contains disease causing pathogens that go into our drinking water
Harvard studies show daily meat eaters are 3 times more likely to develop colon cancer
Heart disease, stroke, and cancer are all related to consuming animal products
80% of deforestation on Amazon rain forest stems from cattle ranching
The amount of grain we feed cattle could feed the entire world plus some.
Cleanse my body


Sunny Blueberry-Corn Muffins - (taken from Vegen With A Vengeance)

1 C flour
1 C cornmeal
1 TBSP baking powder
1/2 Tsp salt
1/3 C sugar
1/2 C corn or vegetable oil
3/4 C soy or almond milk
2 Tbsp soy yogurt
1 Tsp vanilla extract
Zest of 1 lemon
1 1/4 C blueberries

Preheat oven to 400 degrees.  Lightly grease a twelve muffin tin.
In a large bowl, sift together flour, cornmeal, baking powder, salt, and sugar. 
In a separate bowl, whisk together oil, milk, yogurt, vanilla, and lemon zest.  Fold the wet ingredients into the dry.  Fold in blueberries, being careful not to over mix.
Fill each muffin cup 3/4 full.  Bake for 20-25 minutes, until toothpick inserted comes out clean. Serve warm


Yummy Baked Tofu

1 block firm tofu- cubed
3 Tbsp soy sauce, BBQ, and maple syrup
2 Tbsp ketchup
2 tsp apple cider vinegar and hot sauce

Whisk together all ingredients except tofu in a baking dish.  Add tofu and coat well.  Marinate at least 1 hour.  Bake 375 for 35 minutes