What Can I Eat Then?!?!

 OK- After telling a few close friends about my pact to go Vegan for the month of January, they all agreed I was crazy. They asked questions such as what are you going to eat then, or can you really give up pizza for a month?  My answer is I am going to eat a lot, and yes I can still have pizza except without the cheese.  There are so many misconceptions that Vegans are weird hippie like people with dreads and  have no college education.  This is by far the truth.  Here is a list of famous people who decided to go Vegan- and I am pretty sure they knew it was the best thing for them or anyone.  







Famous Vegans
Leonardo da Vinci, Woody Harrelson, Alicia Silverstone, Prince, Jared Leto, Bob Marley, Jason Mraz, Moby, Brad Pitt, Matisyahu, Bob Harper, and many more





So back to what you can eat when you decide to go Vegan.  The answer is A LOT!!  Here is a list of foods you can eat at meal time.  I am also posting a few recipes as well.



Breakfast
Oatmeal with nuts and berries
Sprouted toast with almond butter and banana
Cereal with almond milk
Tofu scramble
Vegan pancakes ( recipe follows)



Vegan banana blueberry pancakes

1/2 cup whole wheat flour
1/4 cup brown rice flour
1/4 cup ground flax seeds
1 tsp baking powder
1 Tbsp raw sugar
3/4 cup almond or soy milk
splash of vanilla
1 ripe banana
1/4 cup fresh or frozen blueberries

1. Mash the banana with a fork and set aside.
2. In a large bowl combine all the dry ingredients and thoroughly stir with a spatula.
3. Combine the milk, banana and vanilla. Add to dry ingredients and whisk. If it is too dry add a little more milk. Fold in berries.  You want the batter to be pourable but not too runny. They should easily form their own shape when poured or ladeled into the pan.
4. On a medium heat put some oil in a frying pan/skillet.  Pour 1/4 cup pancake mix onto griddle making about 5 pancakes. When bubbles appear on top it is ready to flip over. Cook for a minute or two on the other side and keep warm in a very low oven or a pancake warmer if you’re lucky enough to own one. Repeat.
5. Serve simply with 100% maple syrup.

Lunch
Spinach salad with almonds, dried cherries, and balsamic vinagrette
Veggie patty on whole what bun with sweet potato fries
Nori roll ups ( Recipe is on past blog)
Flatbread with sauce, basil, and veggies
Falafal with hummus
Balsamic glazed portobello muahrooms (recipe follows)

Balsamic glazed portobello mushrooms

3 medium portobello mushroom caps- sliced into 1/4 inch thick
1 TBSP olive oil
1/4 cup balsamic vinegar
2 cloves garlic minced

1. Heat  large skillet over medium high heat.  
2. Toss mushrooms in oil and vinegar
3. Place mushrooms in pan and let cook for about 5 minutes, then flip for another 2 minutes
4. Add vinegar mixture and pinch of salt to pan and saute for 30 seconds
5. Add garlic and saute for 3 more minutes.  
6. Enjoy warm

Dinner
Pad Thai with tofu and mushrooms
Veggie spring rolls with cabbage slaw
Mushroom and sun-dried tomato risotto
Pasta with pesto sauce
Stuffed peppers with wild rice

Holidays are Almost Over

I don't know about anyone else- but I am glad the holiday madness is almost over.  Don't get me wrong- I love time with family and friends, eating tasty Christmas cookies, getting and receiving gifts, holiday dinner parties- but at the same time always find it so hard to stay on track with my diet and exercise routine.  This year was especially hard because I was traveling and visiting friends I have not seen in a long time.  So on the plane ride home back to beautiful Hawaii I decided I was going to go vegan for the whole month of January. Yes one whole month without eggs, dairy, fish, and meat.  The only thing I will not be eliminating is honey because it is a super food and the benefits are amazing.  Along with going Vegan, I am going to try to stay away from processed foods am much as possible.  Living on french fries, chips, and white bread would be considered Vegan, but would not be healthy at all.  You need to make sure to get the appropriate fats, protein, and other vital nutrients with any lifestyle choice you make  So here is a list of foods you can enjoy during this month.  Also I will be posting a healthy vegan recipe every day for the month as well.  Hope you enjoy!!



Whole grains
oats, rice, millet, quinoa,wheat, rye, barley and many more

Fruits
Any and all


Vegetables
Any and all- especially dark leafy greens


Nuts and Seeds 
Sunflower, hemp, almonds,  macadamia, cashews, peanut or almond butter,

Legumes- (I will have an entry on just legumes in a few days)
Lentils, kidney beans. garbanzo beans, adzuki beans, black beans, edamame, and soy nuts

Dairy and egg replacements

As a binder, substitute for each egg:

• 1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe, or
• 1 small banana, mashed, or
• 1/4 cup applesauce, or
• 2 tablespoons cornstarch or arrowroot starch, or Ener-G Egg Replacer or another commercial mix found in health food stores.

The following substitutions can be made for dairy products:

• Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used.
• Buttermilk can be replaced with soured soy or rice milk. For each Cup of buttermilk, use 1 cup soymilk plus 1 tablespoon of vinegar.
• Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein, which is a dairy product.)
• Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes.
• Several brands of nondairy cream cheese are available in some supermarkets and kosher stores.

Here are some great vegan options when dining out
Indian dahl, tofu curry, pizza without cheese, bean tacos without lard or cheese, Middle Eastern hummus or tabouli, falafal, eggplant dishes, portabella mushroom burger, lentil soup, ect



Vegan Recipe


Red lentil soup

• 1 large onion, chopped
• 1 cup chopped celery and carrots
• 1 tablespoon olive oil
• 4 garlic cloves, finely chopped
• 1 teaspoon ground cumin
• 1 Turkish or 1/2 California bay leaf
• 1 sprig fresh thyme
• 1 cup red lentils (7 ounces), picked over and rinsed
• 3 1/2 cups reduced-sodium chicken broth
• 3 cups water
• 2 tablespoons chopped flat-leaf parsley

Cook carrots, celery and onion in oil with 1/2 teaspoon salt in a medium heavy saucepan over medium heat, stirring occasionally, until softened, about 8 minutes.

Add garlic, cumin, bay leaf, and thyme and cook, stirring, 1 minute more. Add lentils, broth, water, 1/2 teaspoon salt, and 1/2 teaspoon pepper and simmer, partially covered, stirring occasionally, until lentils are very soft and falling apart, about 30 to 45 minutes.

Discard bay leaf and thyme sprig, then purée 2 cups of mixture in blender (use caution when blending hot liquids) and return to pan.

Stir in parsley and season with salt.

Do Not Give Up

I hope you all had an amazing Thanksgiving with your loved ones.  If you decided not to listen to my healthy holiday tips- IT IS OK!!!  Even if you ate as much as you could, and drank yourself silly, there is still hope.   You need to take charge of your life and make smarter choices TODAY.  Please do not think since you pigged out on Thanksgiving, and were so hungover the day after you couldn't move except to heat up leftovers, that you need to give up your healthy routine.  Start new right now!  I dare you.  These small steps will lead to big results.

** Begin day with healthy breakfast**

Oatmeal with walnuts, cinnamon, and sugar

1/2 Cup oatmeal

1 Cup water or milk

1 Tbsp flax seeds

1 Tbsp walnuts

Sprinkle of raw sugar, honey, or 100% maple syrup

1.  Heat milk or water on medium heat until slow boil.  Stir so milk does not scorch

2. Add oatmeal and stir for 1 minute

3. Remove from heat and let stand 1 minute

4. Top with flax seeds, walnuts, and sugar

** Have light healthy lunch**

Nori roll up with avocado, carrots, sprouts, cucumber, dressing

2 sheets Nori- (seaweed)

4 baby carrots

1/4 cucumber

1/4 avocado

1/4 red bell pepper

bunch of sprouts

light dressing- Caesar, ranch, Italian

  

1.  Julienne carrots and cucumber

2. Scoop out 1/4 avocado-  make sure to keep pit in to keep from turning brown

3. Lay out Nori sheets

4. Add veggies and dressing then roll tightly

5.  Cut in half

6. Enjoy!!!

**Exercise**

Even if you are eating healthy try to add at least 30 minutes a day into your schedule

**Eat a nice light dinner**

This can be a grilled piece of salmon, chicken, or steak with a salad.  Be creative. 

**Do not be too hard on yourself. Give thanks to the things you have.  Hug a loved one. Love yourself. ** 

Surviving the Holidays With Unhealthy Friends

I was talking to some friends today about what we were each going to cook for Thanksgiving.   After hearing what everyone else was making (yes the usual mashed potatoes, green bean casserole, turkey, and gravy) I realized none of these dishes are going to be waist friendly.  I love my friends, but unfortunately they are not as health conscious as I am.  The only person I can really count on to make a heart healthy meal with me is my amazing sister Cassie.  Instead of cancelling Thanksgiving dinner and eating alone on this holiday, I decided I was going to bring some EXTRA healthy sides to counteract all the yummy delicious full fat dishes that would be there.  Here are some healthy dishes my sister and I will cook on Wednesday evening for Turkey Day.  I hope you enjoy!!

Low Sugar Cranberry Sauce

Ingredients:

2 (12- ounce) bags fresh cranberries

1 Cup orange juice

1 Cup crushed pineapple

1 Cup pomegranate juice

1 Tsp fresh ginger minced

1/4 Cup 100% maple syrup or agave nectar

1 Tsp ground cloves

Instructions

*Add all ingredients except maple syrup and cloves to a saucepan and cook over medium heat about 6 minutes

*When berries start to pop, stir until thickens

*Remove from heat. Add syrup and cloves.  Chill until ready to serve

Nutrition Content (per serving):
74 calories, 0 g fat, 0 g saturated fat, 19 g carbohydrates, 13 g sugars, 3 g fiber, 0 g protein, 4 mg sodium

 

Healthy Brussel Sprouts

1.5 pounds brussel sprouts

3 tbsp olive oil

1/2 Tsp salt

1/2 Tsp pepper

Heat oven to 400 degrees.  Mix ingredients in a bowl to coat brussel sprouts.  Add to pan.  Roast for about 35-40 minutes or until light brown.  Shake pan every ten minutes to evenly cook.  Top with additional salt to taste

 

I will add more recipes the next few days.  If you have a favorite dish you are making this year for Thanksgiving please let me know about it!

Healthy Living With Erica: Yo- Yo Dieting

Healthy Living With Erica: Yo- Yo Dieting

Yo- Yo Dieting

Growing up in Pennsylvania I knew every winter I could gain a few pounds when the holidays came around because the weather was colder and I could hide behind sweatshirts and jackets.  It was a constant cycle of gaining a few pounds between October and February, and then losing those pounds in time for the summer months.  Now that I am living in Hawaii and it is bathing suit season all the time, I need to make sure I keep myself in check during the holidays.  Here are some things I do to prevent gaining those extra pounds. 


** Exercise
Many people put exercise on the back burner during the holiday time so they can spend more time with family and friends.  Exercising just 30 minutes a day can burn about 300 calories.  This is equivalent to 1 piece of pumpkin or pecan pie - (2½ inches wide at the crust). 

** Bring healthy alternatives to holiday parties
My favorite thing to do is make healthy alternatives to my favorite holiday dishes.  I will try to post at least one healthy recipe a day during the next month.

** Shop at farmers markets
When I shop at farmers markets and see all the healthy people around me, it reinforces the benefits of eating healthy, local, organic produce.   Not only will you be eating healthy local produce, but you will be supporting local members of your community. 

**Stay healthy with a buddy
Working out, eating healthy, and creating goals with a friend helps hold you accountable for your actions.  Encourage a friend, signifigant other, family member, or an online buddy to stay healthy with you during the holidays.  You may even inspire others around you to create a fitness group in your community. 

These are habits you should abide by all year long.  Just remember to love yourself and your body.  If you do over eat, it is ok.  Start fresh the next day!!





Healthy pumpkin yogurt parfait
Makes: 1 serving

Ingredients

• 1 6 ounce container plain organic low-fat yogurt
• 2 teaspoons honey
• 1/4 teaspoon pumpkin-pie spice
• 1/4 cup favorite all natural granola
• 1/2 cup canned or fresh pumpkin

Directions

1. Mix together yogurt, honey and pumpkin-pie spice.
2. In a bowl, layer yogurt mixture, granola-bar crumbs and pumpkin.

Healthy Holiday Tips

Twenty years from now you will be more disappointed by the things you didn’t
do, than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor; Catch the trade winds in your sails and EXPLORE…DREAM…DISCOVER.
—Mark Twain

Healthy Tips for the Holidays


**Exercise**
Begin the day with a walk, run, bike ride, yoga session, or some kind of physical exercise.  This will not only remind you to be conscious of your eating decisions later in the day, but will burn off the cocktail or dessert you most likely will consume.

** Eat before you go**
Do not go to your holiday dinner starving.  This will only lead to binge eating.  Instead eat a healthy nutritious breakfast.  Some examples could be my delicious green smoothie, oatmeal with chopped nuts and honey, or sprouted toast with 100% natural peanut or almond butter and a banana.

** Start with healthy options ( this may have to be the dish you bring)**
Go for the healthier foods first.  Make sure to eat some fruits or veggies so when you do attack the less healthy options you do not over indulge.  If you know there will not be any healthy options, then make sure to bring one yourself.  Veggie trays or fruit platters ate great easy options.  I will be posting healthy alternatives to your favorite dishes all week!

**Start small**
Once you are ready to dig in, make sure to only get a small sample of each dish.  Savor each delicious bite, and remember to chew your food.  It takes your brain 20 minutes to feel full, so remember to eat slow and enjoy!

**Skip the empty calories**
I know getting together with friends and family and celebrating usually includes drinking.  Remember that with all the food you are comsuming, it is going to take much more alcohol to feel the buzz than normal.  I reccommend eating first, then enjoy a glass of wine or light cocktail.  Please skip the juice or soda or eggnog if you do opt to have a cocktail. 

**Do not worry- there are leftovers**
This is not your last meal!  Going into dinner feeling this way will leave you stuffed, lazy, and feeling guilty.  If you do take too much food, wrap some of it up as soon as you start feeling full.  There is nothing better than a cold turkey, stuffing, and sweet potato mash for lunch the day after Thanksgiving. 

**DO NOT FEEL GUILTY!!!**
If for some unknown reason you forget all these tips I gave you, it is OK!  Instead of feeling guilty, be thankful for the delicious meal with good people.  Go for an after dinner walk, or get a game of football or catch started.  If all else fails, there is always tomorrow. 


Healthy mashed potatoes and parsnips

5 lb turnips- quarted
2 lb potatoes- quarted
1 cup chopped onions
1 Tbsp olive oil
2 Tbsp butter
1 Tsp salt and pepper

1.  Boil turnips in salted water for about 10 minutes.  Add potatoes and cook until vegetables are tender 15-20 minutes.  Drain well.  Saute onions and olive oil.  Add to potato mixture along with the butter, salt, and pepper.  Best served hot.  Enjoy!!!!

You can add garlic, herbs, buttermilk, or sourcream to this recipe.  Make it your own.  Spice it up!


Email me for a free health consultaion!!!  erica@healthylivingwitherica.com