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healthy eating

Brunch/ Healthy Eating/ RECIPES

My Top 5 Go-To Healthy Breakfasts

Healthy breakfasts
 
I’ve been asked lots of questions about what exactly it is that I eat, so I thought I would start with sharing my top 5 Go To Healthy Breakfasts.
High Nutrient graph
 

I have slowly been changing the way I eat over the last 3 years since my cancer diagnosis.  I have embraced what is called Nutritarianism and I have LOVED every minute of figuring out how to eat this way.  I love food and I do not feel deprived at all as a Nutritarian…it is the opposite.  I feel like I am experiencing a variety of foods and have developed a taste for wholesome, healthy food!

What is a Nutritarian?

A nutritarian is a person who has a preference for foods that are high in micronutrients.
The term “nutritarian” was coined by Dr. Joel Fuhrman. In his book, Eat to Live, he offers this health equation while describing the nutritarian approach to health:
Health = Nutrients/Calories (or H= N/C for short).
 
In other words: the more nutrients you consume per calorie, the healthier you will be.

Breakfast is a great way to get nutrients.  Many breakfast foods are naturally high in nutrients.  It is my favorite meal of the day.

My 5 Go To Healthy Breakfasts

Steelcut oatmeal
 

Oatmeal Freezer Pucks
These are a staple for me.  I always have them in my freezer, whether they are homemade by me or bought from Trader Joes.  I always add some frozen berries to the top of mine, then warm it a few more seconds in the microwave.  I also add cinnamon as it is surprisingly a very nutritious spice.  I eat this breakfast at least 3 times a week.  It keeps me full, regular & gives lots of energy.

Chia oat pudding
 

Chia Oats
Oh how we love our chia oats around here!  They really don’t need to sit overnight, but you will need at least 15 minutes for the oats to soften and the chia to swell and soak up the milk, which thickens the pudding.  We use them as a snack almost more often than breakfast.  We have them for breakfast at least once a week.  These are incredibly healthy for you, with loads of fiber, protein & omega’s.  To read more on the benefits of chia, and 13 more ways to eat it, click here.

Qia
Qia superfood cereal
 

Qia
This is my new go to breakfast and the one I have been eating most often lately.  Talk about easy…2 tablespoons of cereal, top with milk and let sit a few minutes.  Stir and eat.  It is amazing how sustaining those 2 tablespoons of cereal are.  I feel as full as if I ate a huge bowl of oatmeal.  It is a bit pricey, but lasts a long time and well worth the health benefits that you get from this.  They have a few flavors…the Cranberry Vanilla Qia is my new favorite flavor.

Big bowl breakfast
 

Rips Big Bowl
ALL 3 of my girls LOVE this breakfast.  It is multiple healthy cereals, oats & chia plus fruit, all in one bowl.  Click through to read more about this intriguing breakfast.  I think you are going to like it!

Berry pancake bites
 

Berry Pancake Bites
These are a weekend go to breakfast for us, and a great afternoon snack. It uses a whole grain pancake mix.  Make mix according to directions for pancakes, sprinkle top with berries, and bake.  Couldn’t be easier, and these are so good my girls have started eating them without syrup, which is a bonus.  Saves sugar calories and the grocery budget!

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Books/ Cancer Journey/ GF, Vegan & Raw/ HEALTH/ Healthy Eating/ How-Tos/ RECIPES

Nutritarian – A High Nutrient Way Of Eating

Nutritarian-wfrae1
{image inspired by Dr. Joel Furhman’s Food Pyrimad}
 
I have been on a journey of health since my cancer diagnosis in 2010.  I big part of pursing health has been in what I choose to eat.  I strongly believe what we choose to put into our bodies can play a big part in our overall health.  After much reading and many small changes in my diet, I have embraced Nutritarianism.
What is a Nutritarian?
A nutritarian is a person who has a preference for foods that are high in micronutrients.
The term “nutritarian” was coined by Dr. Joel Fuhrman. In his book, Eat to Live, he offers this health equation while describing the nutritarian approach to health:
Health = Nutrients/Calories (or H= N/C for short).
 
In other words: the more nutrients you consume per calorie, the healthier you will be.
Nutrients in the numerator (top part of the equation) include vitamins, minerals, and phytochemicals. Since these are found in small quantities in food, they are considered to be micronutrients. Caloric sources in the denominator include the macronutrients: fat, carbohydrate, and protein. We need to meet our caloric needs without consuming excessive calories.
A high N/C diet is also called “nutrient-dense” or “nutrient-rich.”
In the Standard American Diet (SAD), about 6% of the total caloric intake comes from nutrient-rich foods.
Nutritarians eat a diet rich in fruits, vegetables, nuts, seeds, onions, mushrooms, whole grains, beans, and berries, and particularly consume leafy greens, which are the most nutrient-dense foods. A nutritarian strives to consume at least 90% of their diet from these foods.
A nutritarian diet will lower the risk of heart disease, cancer, diabetes, and even such conditions as Parkinson’s and Alzheimer’s.
Nutritarians do not necessarily exclude animal products. Many nutritarians do choose to be vegan (excluding all animal products). Many vegetarians, however, are not nutritarian, if they frequently consume products containing processed grains, oils, sugars, or salt.
It takes a bit of education to become a nutritarian. One must learn the relative nutrient density of various foods. For instance, many people are surprised to learn that bok choy has more calcium per calorie than whole milk, and even than “2% fat” milk. The same is true for many other leaf greens.

—————-

Screen-Shot-2013-02-03-at-8.07.07-PM
{Dr. Fuhrman’s Website}

I love the idea of getting “more nutrient bang for caloric buck.”  I love thinking about food in terms of nutrients, and it feels good to know I am doing something positibe for my health by simply being mindful of the nutrients my food contains.

I have been eating this way for almost 3 years now.  It was a gradual change, but especially over the last 2 years, I have been pretty close to being a vegetarian/vegan.  I never knew what to call myself until reading Dr. Fuhrman’s Book– Eat To Live.  I HIGHLY recommend this book.  Dr. Fuhrman has so much knowledge and his words are easy to read and absorb.

Most of the recipes I now feature at the blog reflect the change in our eating habits.  My whole family is now eating this way, which happened slowly and over time.  With my kids, it truly was educating them as to why I eat the way I do, and they have slowly adapted the changes themselves.  When we are home, we eat Nutritarian.  When we go to others homes or out to eat as a family we eat more “normal.”  When Todd and I go out on dates, we prefer places that allow us to eat Nutritarian.  It it crazy how tastes buds change– we have found that we prefer whole, natural, high-nutrient foods.

Other resources that have highly influenced my way of eating:

Forks Over Knives by Gene Stone
The China Study by T. Colin Campbell
Prevent and Reverse Heart Disease by Caldwell B. Esselstyn
The Engine2 Diet by Rip Esselstyn

So…again…what is a Nutritarian?
~They eat lots of high-nutrient, natural plan foods.  Vegetables, fruits, beans, nuts & seeds.
~They eat fewer animal products and choose healthier versions of these foods.
~They eat much less or almost no foods that are empty of nutrients: sugar, sweeteners, white flour, processed foods & greasy fast foods.

———–

Got questions for me regarding the Nutritarian lifestyle?  Ask away!  It may spur on more posts in this series.

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GF, Vegan & Raw/ HEALTH/ Healthy Eating/ How-Tos/ RECIPES

Steps To Healthy Living — A Request From My Sister

mother and daughter
{My sister & niece. Oh how I love them!}

My lil’ sis of Beauty Divine Design has been asking me all kinds of questions about how we eat, as they are wanting to eat a more plant strong diet.

Here is a Facebook chat we recently had:

Think I overwhelmed her with my crazy run-on sentences and gazillion suggestions?  Yep, I did.  She then sent a message with some more specific questions she had, and I have decided to tackle all of her questions, little by little, on this blog.  

I know she sent these messages without thinking that I would share them publicly.  I left all our typos, casual language and misspellings to keep things ‘authentic.’ Tee hee.  

Questions for eating plant-based

Okay a ton of questions but you don’t have to get to them all immediately… whenever.

What can you use instead of milk for cooking- does almond and soy milk work the same? Which one tastes the best for adding to cereal? 

You can use almond milk and coconut milk for cooking.  Plain almond milk is what we use.  We use almond milk exclusively, I can’t have soy and I don’t trust soy anyway.  You could also try rice milk or coconut milk.  We like almond milk, especially on cereal. There was an adjustment period, my kids grumbled at first, but when it was the only thing in the house they gave in and ate it, now we are so used to it that none of us can stand the taste of cow milk.  I think the kind that you can get in the cold milk section tastes the best.

What do u use instead of butter, whipping cream, cheese etc. does any of it actually taste good? Lol

I use soy free Earth Balance. It is a super popular butter substitute with vegans. It tastes good. If you use real butter at least make sure it is organic. There are vegan cheeses but I think they are nasty and made up of way too many ingredients…processed.  If we eat cheese, it is organic.  This makes it expensive so we eat very, very little cheese.  Even on tacos or pizza I use about 1/4 of what we used to use, and I pick it off my finished piece completely.  Lots of vegans soak cashews, then put them in a food processor which makes a creamy, cheesy like sauce.  I have done this a couple times and liked it but want to experiment more.   I don’t use whipping cream unless we are making a special occasion dessert and if so we use the real thing because it is so rare.  I buy organic cream cheese for the girls and their whole wheat bagels, but I’ve noticed they only put a super thin layer on.  I think they are losing their taste for this, which keeps happening with animal products. They just have slowly stopped wanting them. It is kinda crazy!

Which oils to avoid? Is olive oil ok?

Some, like Rip E in the below video don’t use oil at all.  Happy Herbivore is another plant based eater that rarely uses oil…her recipes are great. I use small amounts of olive oil for marinades, pestos & homemade salad dressings.  It has a low smoke point so it is ok to cook with as long as the heat is med or lower.  I use coconut oil for high heat cooking/frying/sauteing.  I also use coconut oil for baking.  I believe coconut oil is very good for you…see this post for more on coconut oil. There are two types, one that tastes and smells like coconut and one that doesn’t.    I often use applesauce in place of oil in baking recipes.

Is soy good or bad? I feel like I’ve heard both.

Most of the soy in the US is genetically modified and I don’t trust it.  My Oncologist wants me to stay away from it because my caner was estrogen positive.  They do eat soy in lots of Asian countries where cancer rates are low, but they mostly eat it fermented and as more of a condiment or seasoning, less as a main dish as many vegans in the US do.  There is controversy with soy, but following my Oncologist orders makes it easy for me to just stay away from it.  Plus, most vegan soy foods are highly processed…not whole foods.  I’m not a fan of companies turning soy into something that is supposed to taste and feel like meat.  Blech. So fake.

Are any animal products better than others? Can I sneak some chicken in every once in awhile haha

Sure you can.  It does not have to be all or nothing.  I call myself a “plant eater sometimes cheater” and I eat fish and eggs at times. I was willing to make meat for my family a couple times a week, but they have all lost their taste for meat for the most part.  They can eat it if it is in something, like a casserole (which I don’t make anymore)  but the texture of chicken and red meat is a bit off- putting to them now.  I was surprised this happened.  I now have 3 little bean- eating girls with vegetarian palates! Never thought I would see the day!  It has just slowly happened.  If you do eat meat, stay away from red meat as much as possible, and buy your chicken organic.  It is more expensive but worth it.  

What are your go- to meals each week?  Top 5 regulars maybe? 

~Chili No Meat
~Tacos made with beans–I love the crockpot beans in this post, we’ve also made the homemade tortillas in the same post and they were AMAZING.
~Spaghetti, homemade tomato sauce, no meat.  I use this recipe sometimes, too.
~Soups–we love French Lentil Soup & Vegan Creamy Broccoli soup.
~Breakfast for dinner–whole grain pancakes, organic eggs

I will write a more detailed post about this.


Replacement snacks/desserts that are sweet but not loaded up with ickies? 
I will write a post about this, in the meantime, read this post titled, Healthy Snack Ideas For Kids


New Nostalgia

How do u know if something is processed? Like our whole wheat bread has like 27 ingredients but it is whole wheat and my homemade bread tastes like cardboard.  

Lol!  Cardboard?!  You need to try this recipe…we love it. I just made it tonight to go with our spaghetti dinner and my Teagan said “Mom this bread is the best!” It does get more dry by day 3 or 4, but then it makes the BEST toast.  Here is a post I wrote about store bought bread.  Look for no high fructose corn syrup, 3-4 grams of fiber per serving & make sure it says 100% whole wheat bread.  My rule is try to eat food as close to whole as possible.  This post on my Favorite Food Rules might be helpful, these simple suggestions really helped me in my journey of eating clean.

Meal ideas for kids cuz Little Man only likes PB and J or chicken nuggets right now as a main course. Sometimes pizza or Mac n cheese but won’t even try anything else. He does good with fruits and veggies as a side.

This is hard.  Kids are picky, but eventually he would get hungry enough to eat something new.  Keep trying new things more than once.  If they get used to seeing it around, they are more likely to eat it.  I wish I was more tough with my kids when they were little and didn’t give in so much to what they wanted instead of what they needed. Keep up the fruits and veggies, try making them the main dish.  I will write more about this another time.  Hopefully my readers will chime in on this one!

lime and sparkling water

How to break pop addiction?! I’m seriously an addict!
Ha!  Is it the caffeine or the bubbly sweet that you love?  If it is the bubbly sweet, then mixing juice with sparkling water is a good substitute.  I love this Fresh Lime Soda & also this Lemonade Spritzer. If it is a caffeine thing, cut down slowly and replace with herbal teas.  Even black coffee is better than pop.  Diet has aspartame and regular has HFCS.  Even the “healthy” pops have loads of sugar.  The best way to break this is to know what it is that you are putting in your body, when I learned how sugar affects the body, it made me want it less. Read about lemon water and why it is good for you…drink it every morning for a week and I bet you will be hooked on water…you will start becoming very thirsty and nothing will quench that thirst but water.  


Here is a bit more inspiration for you:
Steps To Healthy Living

And short and great video on eating plant strong:

There ya go my sis! Browse the links, watch the video, and let me know your thoughts.  I love your questions!
//
Readers, I would love your thoughts and suggestions in the comments.  

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Healthy Eating/ How-Tos/ RECIPES

Eating Healthy On Vacation–Or At Least Trying To!

It is interesting trying to eat healthy while on vacation.  We have been gone a week. 3 days at Florida’s St. Pete’s Beach and now we are doing the Disney thing. We are having a blast, and eating is a big part of that fun. Really, it has been much easier to find healthy foods than I thought it would be.

Now, don’t get me wrong–I have had my fill of sugar and treats that I normally would not eat, after all, we ARE at Disney.  Here is a sampling of some of the desserts we have had.  Oh. My. Yum.

But, my body is used to getting an abundance of plants and is now at the point where I crave them if I don’t get them.  Fortunately, I have been able to eat some type of green everyday.  We have been blessed to be able to eat at a sit down type restaurant at least once each day, and when we do, I make sure I order something leafy and green as part of my meal.  I also always get a side of vegetables.  I have been eating a lot of fish while vacationing.  No beef.  No chicken.  No pork.

Fast food and airport food has been a little harder, but I’ve been able to get creative.  Breakfast at the airport one day was grapes and a whole wheat bagel with peanut butter and sliced bananas on it.

Fast food lunch & airport lunch have been wraps and rice with vegetables. I also had a bean burrito.

We were at a water park the other day and there was not a thing for vegetarians.  I got a chicken Caesar wrap and picked out the chicken.  Thank goodness it had quite a bit of greens in it.  I got hungry quickly after that but fortunately we had an amazing dinner that night–I ordered Roasted Carrot Ravioli–Carrot Silk, Fava Beans, Chanterelles,  Pinot Noir Syrup and Lemon Dill Foam.

It was one of the BEST meals I have ever eaten! It was a dark restaurant, so the photo does not do it justice, but it was delish & so pretty!

I ended the meal with Bananas & Caramel–Crispy Baked Phyllo Squares Layered with Banana, Mascarpone Mousse, and Caramelized Banana.  Yes, it made me feel sick due to the milk products in it, but it was SOOO worth it!

Breakfast is easy.  We have stayed in a room that has a little kitchenette, so we hit up a grocery store for breakfast foods and snacks on our first day.  The girls have enjoyed whole grain bagels because I bought cinnamon cream cheese, something they are not used to eating.  That has been a treat for them.  I also made sure they get plenty of fruit for breakfast–bananas, clementines, grapes and apples.  We also have oatmeal topped with dried cranberries & cereal with almond milk.  Eating breakfast in our room has saved us a ton of money!

Snacks at the parks are not to great, so we load our backpack with some healthier snacks.  Here are some of our favorites:

~Sabra Hummus Dip with Pretzels
~Clementines
~Bananas
~Grapes
~Apples

~Cliff Bars
In the parks, I have been happy to see that they have these Edy’s Strawberry Bars.  They are high sugar, but they do not contain high fructose corn syrup or artificial colors or flavors.  They are strawberries & sugar.  They are colored with beet juice & turmeric. Much better than all the crazy colored Micky ice cream bars out there!  
What are your favorite ways to eat healthy on vacation?  Any snack ideas for me?

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GF, Vegan & Raw/ Meals/ RECIPES

Healthy Nachos

I have already posted about this Garbanzo Bean Taco Seasoned “Meat.”  I wrote about how to make Tacos & Lettuce Wraps, but I must say, I think this may be my favorite way to enjoy these taco seasoned beans.  This was amazing, and tasted just as good as any restaurant nachos I’ve ever had!

If you have never roasted garbanzo beans you are in for a treat.  You just drain them, rinse them and toss them with seasoning, then roast.  Within 20 minutes they turn so yummy and crunchy!

If we are just going to eat them as a snack, I leave the beans whole.  If using in tacos, nachos or lettuce wraps, I pulse a couple times in the food processor to make into a “meaty” texture.

This is a fun and easy addition to the nachos.  I think the added flavor of these fajita vegetables are what make these nachos so good.  Just slice onion & peppers, (I love using my favorite mandolin) add some grill seasoning, and use a grill pan on high heat to soften them.  Easy!

Garbanzo Bean “Meat” Nachos

1 recipe Garbanzo Meat filling

Tortilla Chips

Cheese of your choice (almond, soy or dairy)

Fajita vegetables (optional, directions above)

Lettuce

Tomatoes

Make garbanzo meat filling according to directions.  Put tortilla chips on a plate.  Add the beans & fajita vegetables.  Sprinkle with cheese of choice.  Microwave until cheese melts.  Serve with lettuce and tomatoes.

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GF, Vegan & Raw/ Healthy Eating/ How-Tos/ RECIPES

How A Sip Of Soda Impacts Your Health

how-soft-drinks-impact-your-health_50290aa3cdcba_h750.png

I’m a visual person, so when this came up in my Facebook feed, it caught my eye.  We all know soda is bad for you, but this image helped me understand why it is bad.

I was at the pool with my kids when I first saw this, and they asked for a pop, and this image was enough for me to say NO!  I gave them ice water, they gulped it up & jumped back into the pool.

If your reaction is “but it TASTES good” and you are one that loves fizz, then try this recipe:

Fresh Lime Soda

This recipe is easy, and will not spike your blood sugar!  Even my kids love it.

 

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HEALTH/ Healthy Eating/ How-Tos/ RECIPES

Finding Healthy Fast Food

Tis the season to be out and about, finishing up the Christmas shopping and enjoying the season. I try to eat at home as often as possible, but I find myself running around and sometimes in need of a fast meal.

 I thought I would share some of my favorite places to find fast food that is more on the healthy side.  I have been eating a plant based diet the last 6 months, which is why you will see me suggest no cheese or meat and seeking out as much plant based, simple foods, as possible.  Even if you are a meat and dairy eater, it is good to avoid them at times. It gives your digestion system a rest, and cuts calories and cholesterol.

Noodles & Company
Bangkok Curry!
Sweet coconut curry, broccoli, carrots, red pepper, onion, mushrooms, a light portion of rice noodles, served on cabbage with black sesame  I am addicted to this stuff.  I get a small bowl with no meat, and ask for extra broccoli in place of mushrooms.  I am not a mushroom fan.  Most of the Asian bowls are on the healthier side..stay away from the mac and cheese, and don’t be tempted to top your bowl with chicken that is breaded, processed and fried!

Subway
Veggie 6 inch sandwich.  Ask for the wheat bread, and use vinegar but no oil.  They now have guacamole at Subway, so I use that in place of mayonnaise.  I ask for extra spinach, and have lettuce, cucumbers, bell peppers, tomato and banana peppers. This has often saved me on road trips! Delish.


Chipotle
Wraps with no cheese, meat or sour cream. Rice, of course. Ask for their fajita vegetables, it adds so much flavor. Use guacamole for creaminess, and beans in place of meat. Salsa is a must!

Taco Bell
This is a tough one! Hmmm.. Fresco bean burrito, no cheese?  Chips and salsa for a snack until you get home?  Careful if you click on the link..the bell rings.  Loudly.  I just about jumped out of my chair.

Wendy’s
Bake potato topped with their chili.  YUM!

Pizza
Find a place that is made to order.  Try to stay away from chains and find a local pizzeria. Load it up with veggies and ask for half the cheese, or if vegan, no cheese.  Make sure to get a side salad with it, but only if it is made with dark green leafy lettuce or spinach.  Go easy on the dressing.

Grocery Store Salad Bar
Eat the rainbow.  Choose dark leafy spinach and greens, peppers, broccoli, carrots.  Top your salad with fruits or eat fruit as your dessert.  Most of these type of bars have soup–steer clear from the heavy, creamy type, go for for the bean soups and chili.

Hospital
Sounds funny, but I have been taking my girl to therapy for a knee injury at our local hospital.  It is a beautiful place, one that I am very familiar and comfortable with.  We have visited the cafeteria quite a bit. They have a wonderful salad bar, yogurt/granola bar, & veggie burgers.  There is a lot of junk food, too, so you have to be disciplined.  I find the price is really great for what you get in hospitals!

Coffee Shops
I have been drinking my coffee black.  It is so much cheaper than those pricey lattes that are full of sugar. I don’t do dairy or soy, and most coffee shops do not carry almond milk, so black it is for me.  I have slowly gotten used to it, and now prefer it!  Even better, get hot tea.  I personally can’t smell the coffee and not get any, so I save the tea sipping for home.  If you are hungry, ask for oatmeal or a whole grain bagel, skip the cream cheese.  Avoid most muffins, they are usually loaded with white flour, white sugar and oil.

Health Food Stores
I am fortunate enough to live right by a great co-op, and it even has a deli with vegetarian and vegan offerings.  I often get their wraps or veggie burgers.  They have all kinds of salads full of grains and vegetables.  If your local health food store does not have a deli, it still is a great place to stop and get a healthy snack.  Grab a banana or apple, a Larabar and a bottle of Kombucha.  It will keep you satisfied and away from the golden arches down the street!

Water
It seems like a no brainer, but skip the pop.  It is just plain nastiness.  High-fructose corn syrup in regular, and nasty aspartame in diet.  Water is cheap, and once your body gets used to it, you won’t be able to handle highly sweetened or artificially sweetened beverages anymore, and you will crave water.  I was told this and didn’t think it would happen, but it did!

Do you find yourself grabbing fast food often?
Do you have any other ideas for me?

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