What's in my kitchen ?!?!

I have been waiting for this moment for years, and it has arrived at last! I finally have my own kitchen. * Jumps for Joy * Literally, this was one of the things I was most excited about in coming to grad school.

Go ahead. Question my priorities.

 Anyway, I wanted to show you just how I stock my lovely new space, keeping it full of nutritious ingredients that will properly fuel me through the long days of graduate study. Maybe you’ll get some ideas of things to try out yourself!

 Ready to prepare oats, quinoa, rice and lentils. I will often have oatmeal for breakfast or a snack, and make big batches of quinoa or rice to have on hand all week for quick dinners! And of course, my kitchen would not be complete with some vino.

 In this bowl of fun I have spaghetti squash, which is also great to prepare and enjoy all week long, bananas, vegan dark chocolate, Lara bars, and Luna Fiber bars. Although I do prefer to only eat “whole foods”, where I recognize all ingredients, Luna Fiber Bars are not a bad option when I’m on the go and need some nourishment. I like them because they have less calories and fat than Lara Bars, yet are bigger!

 Spices! In preparing food without a lot of fat, spices are super important to amp up the flavor in every meal. I honestly don’t know what a bunch of these even taste like, but I am going to experiment and find out!

 My fridge! In my fridge I have tons of fresh produce; apples, clementines, grapes, berries, cantaloupe, carrots, lettuce, tomatoes, peppers, onion, lemons, ginger etc. I have some zucchini and corn ready to make for dinners, some tofu, hummus, and some quinoa I made earlier this week. Although I don’t eat that much bread, I have fallen in love with Ezekiel Bread. It is made completely of sprouted whole grains that are easy to digest, with no preservatives or strange ingredients (Look at your bread. Do you know what’s in it?). I have been enjoying the flax seed variety lately, which offers a bunch of omega-3! I also have some mustard, almond milk, and non-soy earth balance in there.

 In my freezer I have a bunch of items for when I’m running low on time. Amy’s Low Sodium California Veggie Burgers (non-soy), Amy’s dairy and gluten free burritos (nutritious and filling for 240 calories!), some microwavable veggies and quinoa from Whole Foods, a Kashi Frozen dinner with black beans, kale, and polenta, and more! I also have some fresh veggies I froze. It’s nice to have some things that you don’t have to cook right away, but can give you a great, fresh, option when your ready.

 My pantry is nice and full too! Here I keep all of my herbal teas (Pukka is a fabulous brand). These teas literally cured me of some stomach issues this summer and I swear by them (more on that later)! I also have my Vega One plant-based protein shakes, dandelion root instant coffee replacer, and of course all natural cocoa for a comforting warm drink!

I also have some ready to go meals from Dr. McDougall. I love his Pad Thai, curried lentils, and soups. By getting his products, you know you are purchasing wholesome meals without any additives, excessive oils/fats etc. I also have vegetable broth for cooking, pretzels for guests to snack on, more almond milk (unsweetened and Vitamin B12 fortified), almonds, beans for salads and dinner, and some peanut butter my mom bought.

Finally I have some cooking oils and pasta sauce to give my meals lovely flavor! I feel that oils are ok to have in moderation, just make sure you only use the bare minimum that you need =). On this shelf I also have some fresh garlic. Let me tell you, fresh always beats minced. Put in the extra effort!

And that’s it! I try to eat as many whole foods as possible. When I do buy pre-made meals, I am very particular about the ingredients etc., always buying from trusted brands such as Dr. McDougall’s, Amy’s, and Kashi. I make sure I understand basically everything that is in there, and that goes into my body! I like to keep my diet simple. I don’t do fake meats or soy cheeses, ice creams, and yogurts. I don’t snack on many crackers or cookies. To me they’re just not necessary.

What does your kitchen look like? Could you simplify a little? Do you know what’s going into your body? Remember, our entire body regenerates itself all of the time (different areas do so at different rates). So, what you fuel your body with is literally what makes up those new cells. It’s a little scary to think about when we’re not eating the best. However, it also gives us a huge opportunity to start again! I used to live off sweets, chicken nuggets, mac and cheese, and milk. That’s what my body was made of, then. But now, almost a year and a half after going plant-based, I know my body is made up of nutritious fuel instead of refined sugars and fat, and I feel better than ever. It’s never too late! Our bodies have the miraculous capability to heal them selves, given the proper care.

Be Well.

Love, Julie

Fun new things I bought this week

This week was very exciting on the shopping front! I found a few new things I wanted to share with everyone!

1. Organic Pink Lady and Cameo Apples 
              At the end of break I was in a panic. The wonderful Honey Crisp apples I had fallen in love with were gradually disappearing from my Whole Foods Market. What was going on! The Honey Crisp had become a staple snack of mine and I didn't know what to do! What I learned was that Honey Crisps were going out of season. Apparently, Whole Foods was rejecting most of the Honey Crisps they received due to quality. And so, I roamed the apple section unsure of what to do. As I said in my post "New Love" the Honey Crisp was the only apple I had enjoyed! It was like someone knew my predicament that day, and nicely had Whole Foods offer Cameo apple samples. I took a bite and loved it! Yay! Another option and another winner. They are a little less sweet than Honey Crisps, but still super refreshing and full of flavor.

 

When I arrived back in Miami, I searched for my new go to. 

No cameos. 

So, naturally, I turned to google to tell me which  apple was the closest in taste to a Honey Crisp. The answer I got was the Pink Lady. These are a little smaller and softer than Honey Crisps, and very sweet. However, they definitely make an excellent substitute. Thank goodness I found them! I do not buy all of my produce organic quite yet because of budget reasons. However, apples are very important to buy organic because of their status on the Dirty Dozen! Also, they taste so much better! 

 

2. Vega Vibrancy Bars 

I've been trying to find these for so long and was lucky to stumble upon them on sale in my Whole Foods this week. I swear they're not always there, but hope they will be from now on! To me, they are a wonderful dessert chocolatey bar. In reality, it is a blend of plant-based super foods like sprouted buckwheat, raw almonds, white chia, hemp seeds and Vega SaviSeed (sacha inchi) oil. Little will you know, when you are enjoying the chocolatey treat, you are getting 10 grams of protein, 1 gram of Omega 3's, and 40% of your day's fiber, without any artificial flavors or sugar. That makes it so much more enjoyable!

  

 
   

3. Foam Roller! 

 After last night's post, I took the plunge and decided to buy my own foam roller! Now anytime I feel tight or sore I can roll it on out without having to go to the gym. I decided to go for a little 18" one, figuring it would do the job for me! I was surprised to find one while at target for only $20! Great deal! Made by GAIAM, the innocent looking green cylinder of intense power came with a dvd to guide you through different exercises. It was interesting, not exactly what I was looking for, but interesting! I think it's worth taking a look at to get an idea of different exercises. Then you can go off on your own! I also purchased a few tennis balls (couldn't find lacrosse). So we will see how my experimenting with that goes . 

                 

I'm super excited about this week's purchases, and highly recommend looking into them! It's always fun to have new things to get you excited about your health!

Coming up next...getting back into Deepak!!!

Have a wonderful Monday!

Be Well. 

Love, Julie

How to enjoy meals out and maintain your healthy diet

Hello everyone! With the New Year beginning, many of you may be trying to make healthier choices in your diet. This is fairly easy to do at home, when you are in control of what is being put into your food. What about when you are eating out? How do you stay on track?? Here are a few tricks I’ve figured out to help  you in your eating out adventures. 

1. When it comes to fast food, don’t. Please just do not! Take a look at any fast food’s nutritional information on their website if you need convincing. Just say no. You deserve a fresh, well prepared meal. Yes, I have been at Burger King or McDonald’s with friends without getting anything. It is possible and feels awesome. When it comes to “fast food” I will only eat two places…

                1. Subway- I get a six inch veggie sub on wheat with mustard. No cheese, no extra dressings etc. It may not fulfill every one of my nutritional meals for the day, but at least I am eating clean and light.

                2. Chipotle- I love chipotle’s philosophy of offering ingredients with integrity. If you know what to order, you can get a fantastic, well rounded meal here. Warning!! According Eat This Not That just the tortilla used in making burritos is 290 calories. Just the tortilla!!! I don’t know about you, but I’d like to be able to enjoy more than a tortilla and some lettuce for my meal please. Go for a salad instead. You can get all of the flavor for a normal calorie intake. I always get a salad with black beans, peppers, salsa, and a tiny bit of guacamole (yes, I ask for a tiny bit). No cheese, sour cream, etc! I feel great about what I’m eating and enjoy a delicious meal. They have a fantastic calorie calculator on their menu, so you can avoid pitfalls.

2. Do your research- Most major chains have all of their nutritional information online or on an app. Look at this! You will be shocked at what you find. For example, half of the Panera vegetarian sandwich, just half, (seemingly healthy) has 190 calories just from the bread! Also, most everything , even the seemingly healthy things, from The Cheesecake Factory has an OUTRAGEOUS amount of fat and calories. It's best to just go somewhere else! Educate yourself. Look at your options. How can you have a nice meal without destroying your efforts to eat well? Luckily, a number of chains are now offering healthier options. For example, Uno’s has some wonderful veggie and whole grain side dishes, and offers a veggie wrap which, without the goat cheese, provides a filling ,flavorful and guilt free dinner. Ruby Tuesday’s now offers Fit and Trim specials, great veggie sides, and spaghetti squash! Bertucci’s also has some lovely small vegetable sides that can combine to make a yummy dinner. Take the time to look ahead and plan! For example, if my friends ask to go out, I always make sure to suggest a place I know has options that I can enjoy while feeling good. How do I do this? I put in the effort because my body and health are important to me!

3. Make your own meal- If it’s on the menu, chances are it can be combined with something else to make a meal. As a vegan, I often order several sides and a salad and let the waiter know which will be my entrée. Also, never be afraid to ask questions! If you have a concern about an ingredient that may or may not be in your meal simply ask. It’s almost always possible to get things without extra heavy condiments, cheeses, etc. Also, ask for your veggies to be prepared with olive oil and not butter!

4. Beware of salad dressings- Ever wonder how a salad can be listed as over 500 calories? It’s likely the dressing. Stay away from the complicated ones. Ask for olive oil or plain vinegar instead, on the side, so you can control how much goes on. Croutons and cheese are also easy things to cut out that can ruin the “healthiness” of your salad ! (more on preparing the perfect salad to come in a future post).

5. Go with the flow- Staying healthy in the restaurants of America takes a bit of effort. Prepare ahead of time and be ready to go with the flow. For example, if you have read the menu of somewhere and know it will not meet your dietary needs, have a healthy snack ahead of time. Also, if you leave unsatisfied, knowing you stayed within your clean eating routine but need more nourishment, have something after! For example, today I went out and got a veggie burger with my mom. It came on a massive white roll. I do not eat massive, white rolls. However, I knew I needed something grainy. So, I simply ate the burger itself, and small side salad, and then came home and had one of my favorite tortillas. Problem solved!

Restaurants do not control you! You get to decide what goes into your body and what is used to form your complete composition. If you have a nutritious meal, your body uses that fuel to create the right mixture of muscle, bones, cells, fat etc. If you are overloaded with heavy foods, your body will have too much to handle, and that lovely layer of unnecessary reserve starts to accumulate near all of your “problem” areas. With minimal effort, you can make sure all of your hard work in taking care of yourself does not go to waste after a few meals out. You can be fit while being social with friends and family! The two are not mutually exclusive. Healthy living is a lifestyle, not a temporary routine. It simply becomes second nature and a part of who you are. It may take a little figuring out at first, but soon you will be tackling every situation with ease. I promise!

Be well.

Love, Julie

Loco for Cocoa

Pardon me if my posts are a little less frequent in the next few days with all of the family festivities! I do plan on sharing my healthy Christmas menu and other fun things in the next few days though! In the mean time, I figured I'd share my latest hot cocoa experiment.

Tonight I was in the mood for a warm drink. Frankly, I was getting sick of coffee and just needed some chocolatey goodness. Unfortunately, since I've gone plant-based etc, a lot of hot cocoa mixes no longer fit the bill. First of all, it's often a lot of calories for a drink(you know my philosophy, calories are for eating not drinking). Second of all, most packaged hot cocoa has powdered milk in it. So, with a few ideas I picked up from the internet/my cocoa carton, I gave healthy hot cocoa a whirl! It was actually pretty tasty. Here's what I did:

- Took 2 tablespoon's of unsweetened cocoa. (Only 20 calories).
- Added boiling water
-Added 1/4 teaspoon vanilla extract
-Added one stevia in the raw packet (zero cal)
- Added a splash of french vanilla soy creamer.

It was yummy! For a rich, chocolatey drink I suggest trying something along the lines of this. I feel like it would be great made with vanilla soy or almond milk as well. That would definitely give a thicker, creamier texture. It's all up to personal preference. Use this as a guide, play with it, and see which combinations you like!

Have a very Merry Christmas Eve!

Be Well.

Love, Julie

Deepak Chopra's 7 Spiritual Laws of Success *Read this one til the end*

                Something I love to do is to sit down and connect with close friends. It’s amazing what can be learned from everyone’s different experiences. Often times my eyes are opened to different points of view, different possibilities, and different opportunities.  As I shared in an earlier post, my wellness journey has evolved through many stages, and my most recent focus has been on spirituality and emotional well-being. A huge break through point in this was when one of my best friends encouraged me to listen to Deepak Chopra’s Seven Spiritual Laws of Success.

                 

               Who is Deepak Chopra? …basically the coolest alternative medicine physician/ holistic health mastermind ever (or at least he is from what I’ve experienced so far).  He combines science and spirituality to decode the mysteries behind success, health, happiness, and well-being. In the Seven Spiritual Laws of Success he offers a spiritual approach to achieving abundance and fulfilling all desires. He defines abundance as not simply as material wealth, but as success in relationships, health, well-being, and peace of mind. According to Deepak, we have the ability to manifest our dreams with effortless ease if we use the right approach. In his book, seven laws, or processes, are outlined to help us along the way. The way in which he breaks down his methodology is so simple, given step by step. It seems easy to implement. However, I have found that in today’s society, these things are a lot easier said than done. Nonetheless, it is a challenge worth taking. It taught me how to let go of the superficial and unimportant things in life, and to focus on the things that matter. The book is an amazing eye opener about how we can change our lives for the better by tuning into our deepest selves, surrendering our constant need for control, and focusing on positivity and kindness.  Knowledge is power, and by at least learning from his lessons, we can constantly have his tricks and tips in the back of our minds, allowing us to gradually learn from and implement his practices.

                

             Okay , I did not actually read this book.

 I listened to it.

It was awesome! For about ten minutes each day, I listened to a law in peace and quiet. I highly suggest getting the audio book and letting Deepak’s wonderful, soothing voice coach you through a spiritual revolution.

               

             I decided that over winter break I would revisit Deepak’s Seven Laws of Spiritual Success. This is just an intro to him and his book. I plan to share my thoughts, experiences, and reflections on each law as I go along. In the meantime, go out and grab the book (or audiobook) yourself! I promise it will not disappoint.

             I thought I was going to end this post here…but then something came up, and I decided to tackle the laws out of order! The second law of spiritual success is the law of giving. Basically, it tells us that we get out of this world what we give to it. We and all things of the universe are one, and are in a constant exchange with one another.  If you want happiness, give happiness…etc.

Here are a few quotes  from this section:

“The best way to put the Law of Giving into operation - to start the whole process of circulation - is to make a decision that any time you come into contact with anyone, you will give them something. It doesn´t have to be in the form of material things; it could be a flower, a compliment, or a prayer. In fact, the most powerful forms of giving are non-material. The gifts of caring, attention, affection, appreciation, and love are some of the most precious gifts you can give, and they don´t cost you anything.”

“Make a decision to give wherever you go, to whomever you see. As long as you’re giving, you will be receiving. The more you give, the more confidence you will gain in the miraculous effects of this law. And as you receive more, your ability to give more will also increase.”

               

             I found this law extremely appropriate and inspiring given the current season. Recently, it’s as if the world read my mind and decided to give me opportunities to give to others unlike any of the conventional ways I have before. Usually, I give to family, friends, the usual. But these new things have been very meaningful for me. The first emerged from a note from a sorority sister at a chapter in New Jersey. A fellow sister just lost both of her parents and has no siblings, and her chapter is trying to gather as many cards and gifts as possible for her for the holiday season. I do not know this person, and will never get to see her face when she receives all of the thoughts and prayers sent her way from sorority sisters and others across the country. But that’s the beauty in it. It’s a way to give simply to give. It warms my heart to know that (as long as my mail gets there), I may contribute to a small patch of light for her in the midst of a dark time.

               

           Another opportunity came up when I learned of Dalton Dingus, a child in Kentucky who has been told by doctors that nothing else can be done for his cystic fibrosis, and that his time left here is limited. His Christmas wish this year is to receive the most Christmas cards in history, and to be recognized in the Guinness Book of World Records. So, he gets a card too! …just a small amount of positive energy that may make a difference in someone’s world.

                 

          If you can, check out the link and write a card. I hope you enjoy the feeling of giving without any expectation of something in return <3.May this be just the beginning of living in accordance with the law of giving.

http://abcnews.go.com/US/dying-kentucky-boys-guinness-christmas-card-record/story?id=17974252#.UM_-bMUzKSo

                Be Well.              

                 

               Love, Julie