One of the casualties of hosting holiday events is that I always find myself saddled with a plethora of desserts which are difficult to resist. For example, I still have homemade fudge, vegan brownies, and vegan banana bread sitting in my fridge which I cannot throw in the trash, because I know all too well how delicious they are. The strange thing is that I have only a small quantity of savory leftovers from Thanksgiving, so I never ran the risk of getting tired of eating turkey and stuffing. Years ago, I would have indulged in whatever leftovers remained without much consequence, but now that I am firmly entrenched in the fitness world, there is no possible way that I would risk unraveling my efforts to remain shoot ready year-round. I hope this proves to people that it is possible to have decadent desserts around without feeling the need to indulge in them. I am not saying that there is no temptation, but I try to ignore the fact that they are in my house. I have a photo shoot in five days and keep reminding myself that it is right around the corner!
Tag vegan
Slow Cooker Sweet Potatoes
Original post can be found at:
http://www.rxmuscle.com/blogs/the-kitchen-eating-strategies/9393-slow-cooker-sweet-potatoes.html
Food prep continues to be a tedious process for me, despite the fact that it is a regular occurrence. I am sure many of you can relate to such woes and are searching for ways to cut prep time down so you can take care of more important things in life. Usually I roast sweet potatoes in the oven, but I was particularly unmotivated the other evening and decided to adopt a lazy approach while still using the delicious marinade I typically mix up. I use a heavy hand with the spices because I want that holiday flavor, so you might want to cut down the portion of spices if you want a more basic flavor.
I usually avoid using the slow cooker because food items tend to get mushy, but as long as the potatoes are cut into large sections, that should not occur. Another bonus is that your place will smell incredible when these are cooking!
Ingredients:
5 pounds sweet potatoes or yams, washed and cut into large cubes
¼ cup olive oil
¼ cup balsamic vinegar
1 teaspoon pure vanilla extract
2 tablespoons pumpkin pie spice
1 tablespoon cinnamon
Directions:
Place sweet potato crock potsweet potato sections into a clean plastic bag. Mix remaining ingredients together, then pour into bag. Twist bag so that it is securely closed, then shake it so that the potatoes are evenly coated with the marinade mixture.
Open bag and pour contents into slow cooker. Add 1 cup water and set cooker on low.
Versatile Lemons
When I was a child I was obsessed with lemons. I loved their bright, cheerful yellow color, invigorating aroma and delightful, tart flavor. In fact, I used to suck on lemon wedges so often that I stripped part of the enamel from my front teeth as a result. However, I broke that habit long ago, but my love for lemons remained.
Lemons are truly amazing. Though they have a tart, acidic flavor, they have a powerful alkaline effect on the body and prevent the accumulation of excess acid which can result in rheumatic pain. Even the oil from lemons has anti-inflammatory properties that, when rubbed into inflamed joints (mix a few drops with 1 teaspoon of almond, jojoba or grapeseed oil), will alleviate pain.
Lemons are packed with citric acid, vitamin C, calcium, magnesium, pectin, bioflavonoids and limonene which support immunity. The juice of lemons acts as a digestive aid and is a liver cleanser, so regular consumption can act as a very effective weight loss aid. A few drops of lemon juice added to a meal can aid in digestion and can also help to treat constipation. Additionally, regular consumption of lemons can help to lower blood cholesterol levels. If you want a natural breath freshener, you can rinse your mouth out with the juice of one lemon mixed into a glass of tepid water several times a day, or you can chew on a lemon slice after each meal. The lemon and water mixture can also be employed as a treatment for canker sores.
Individuals who are plagued with frequent acne flare-ups may notice an improvement in the condition of their skin after incorporating lemons into their regular meal plan, since the alkaline nature of lemons can kill the bacteria known to cause acne. Try drinking a glass of water with a teaspoon of lemon juice in the morning and see if your skin begins to clear up. Some proponents of the lemon juice cure will drink the juice of half a lemon in a glass of water twice daily and swear by its multiple benefits. You can also take lemon juice and apply it directly to acne blemishes and leave on overnight. Another remedy involves mixing equal parts of rosewater and lemon juice, applying to acne-afflicted skin and allowing to sit for 30 minutes, then rinsing off with water. This can be done twice daily.
If you suffer from corns or callouses, you can make a lemon poultice by placing a lemon slice onto the corn and bandage, or you can apply lemon oil to the corn. Allow these treatments to sit overnight for best results. Eczema can also be treated with lemons by adding several drops of lemon oil to one cup of lukewarm water and one tablespoon of honey. Soak gauze bandages in this mixture and apply to affected area for 30 minutes. If dandruff or dry scalp conditions plague you, take the juice and apply to the scalp. Allow to sit for 30 minutes, then shampoo.
There are countless other benefits which lemons offer, but the ones I have mentioned here are my favorites. I hope you enjoy the benefits of this amazing fruit!
You Truly ARE What You Eat
It’s no secret that fast foods are unhealthy and artery-clogging, but there are impostors which sit on grocery shelves and have people believe they are healthy due to phrases like “Low Fat”, “Good for you”, “Fit ____”, and the list goes on. I encourage my patients to read EVERY label on food containers while perusing the grocery store shelves and aisles and to become aware of preservatives, sugar, hydrogenated oils, artificial flavors and artificial colorings.
A good general rule to follow is if there are more than five ingredients on a food label, or if there are a bunch of big terms which seem alien and strange to you, chances are that the item has questionable nutritional value and should be avoided. Over the last few years I have developed such an aversion to packaged foods that as soon as I see a food item in a bag, box or can, I tend to avoid it.
An interesting thing begins happening to people when they completely eliminate sugars and processed foods from their diets. They experience increased energy, clearer skin, fewer aches and pains, and lower body fat. If someone has been eating clean for a while and decides to have a sinful treat like pizza, a fast food burger, chips, cake or cookies, he or she will notice a detrimental effect on energy, aches and pains may return, and stubborn pockets of body fat will become more noticeable. I have seen this in myself and cannot stand it. What always occurs with me after I have had a couple of glasses of wine, a piece of cake, or greasy foods is that my digestion is completely thrown off whack and I feel sluggish and achy. In other words, these heavier foods make me feel heavy and tired, while clean, light, fresh foods make me feel energized.
I understand that it can be challenging to find the time to eat whole foods each day, but I am telling you that it is well worth it if you intend to take control of poor eating habits and possibly even reverse disease processes in your body. Give it a try…you will probably love it.
“Healthy” Bars
Many people love the convenience of bars, whether they are labeled as granola bars, energy bars or protein bars. However, many of these bars aren’t much better than candy bars in terms of nutrition. Beware of granola bars, as many of them contain sugar, oil, and even candy. Energy bars and protein bars are also frequently high in sugar and can also contain caffeine and artificial sweeteners. Regardless of the type of bar, many formulations also contain preservatives. What’s more, some bars are so highly processed that they could be described as “fake” foods.
There are some bars out there which are minimally processed and can be considered pretty decent in terms of nutritional value. Make sure to check the ingredients on the wrappers and look for natural ingredients like oats, fruit and nuts. You can also make your own granola bars and protein bars.
Here is a great link which has numerous recipes for natural protein bars:
http://www.muscleandstrength.com/recipes/protein-bars
This is a good link for a granola bar recipe:
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=394740
If you don’t have time to make your own bars, healthier bar choices which you can purchase are the Lara Bar and Quest Bar (http://www.questproteinbar.com).
Sorting Through Protein Powder Types
Patients, clients and strangers ask me constantly what protein powders are the best, from the type to the brand and flavor. The difficulty I have in giving a definitive answer is because different types of protein are better suited for different times of the day. Another issue lies in the fact that I do not suffer from lactase deficiency or food allergies, so what works for me might not work for someone else. In keeping with this challenge, I am going to discuss the different types of protein powder that are available with a small amount of advice on which protein to turn to for different tasks.
Keep in mind that protein powders can be derived from animal sources (whey, casein, egg white) or vegetable sources (soy, rice, hemp). Generally speaking, animal proteins are nutritionally superior, so they should be chosen over vegetable sources unless someone follows a vegetarian or vegan diet.
WHEY PROTEIN: When whole milk is broken down, 20% consists of whey protein and the remainder is casein protein. Whey protein is the most reasonably priced protein and is very high in quality. It also has the best flavor and mixes relatively well. Whey protein is absorbed in the digestive system quickly, so it is the preferred protein source post-workout or whenever a rapidly available protein source is needed.
There are two types of whey protein available:
- Whey Concentrate – This is the cheaper version and is also low enough in lactose that even lactose-sensitive people can tolerate it. It is also low in fat and carbohydrates, making it an excellent protein source for the majority of the population.
- Whey Isolate – This form is almost completely fat free and is also lactose free.
Some whey protein formulas have a blend of the two types, and may also have casein protein blended in as well (see description below for casein).
CASEIN PROTEIN: This is also referred to as milk protein, and is absorbed much more slowly than whey protein. Because of this, casein protein is commonly the protein of choice in bodybuilders before bedtime since the slow absorption is optimal for maximum muscle growth during sleep. There are two types of casein protein:
- Micellar Casein – This is the superior form and is made by separating the casein portion of milk from lactose, whey and fat via microfiltration. Microfiltration does not involve heat so micellar casein is not denatured like other forms of protein.
- Calcium Caseinate – This is the most soluble form of casein and mixes easily in fluid, but tends to contain high amounts of sodium (often MSG as the form of sodium).
EGG WHITE PROTEIN: This protein source is naturally low in fat and calories but is more expensive than mild-derived proteins. It is a good choice for individuals with milk allergies and is also considered a perfect protein because it contains all the building blocks of life. Egg white protein is easily digested and absorbed so it is a good source of protein right after a workout.
SOY PROTEIN: Soy protein supplies the body with all eight essential amino acids and is comparable in digestibility to animal protein sources. It is best used as a meal replacement powder. However, I am always concerned about the estrogenic effects of American soy products and tend to discourage the use of soy protein in my patients.
HEMP PROTEIN: This protein has a lower bioavailability than other protein powders and is also lowest in protein. It is slightly higher in fat than other sources but is high in fiber. My advice is to choose other types of protein unless you have dietary restrictions or food allergies.
RICE PROTEIN: This protein powder may be a good choice for people with milk allergies, but its bioavailability is also lower than the animal based proteins. It is created by isolating the protein portion from brown rice.
Move Over, Potato Chips…Here Come Healthy Kale Chips!
Kale chips are a healthy alternative to potato chips and they are absolutely DELICIOUS! You can either purchase these ready-made from stores like Whole Foods or save a considerable amount of money and make them at home. They are incredibly easy to make, even for people who are oven-shy. YUM!
Preheat oven to 375 degrees
You will need a large bunch of kale, about the size of a basketball. Rinse and dry very thoroughly. Separate the leaves from the thick stems and break up into small bite size pieces. Spread out on cookie sheets. Drizzle one tablespoon of olive oil over pieces.
This is where it gets fun. You can sprinkle Parmesan cheese, garlic powder, black pepper, kosher salt, or use my favorite which is lemon pepper (Trader Joe’s makes a great version).
Bake for approximately 15 minutes, until edges turn sightly brown and kale is crispy. Remove from pan and allow to cool before eating.
My Favorite Clean Snacks
I will start out by saying that I rarely allow myself to snack on foods that are not on my meal plan. However, every once in a while I will get a hankering for something different, and will allow myself to indulge in small yet healthy food items.
Here are some of my favorite snacks:
- 1 cup of Fage nonfat Greek yogurt with 1 tablespoon agave nectar, 1/4 cup fresh blueberries or dried cranberries, and 1/4 cup high protein granola
- Lundberg Sesame Tamari rice cake with 1 tablespoon of spicy hummus
- low carb wrap (if I use the P28 wrap I will use 1/2 wrap) with 1 tablespoon of spicy hummus, 3 ounces of shredded chicken, dash of hot sauce and 1/2 cup mixed greens
- low carb wrap with 1-1/2 tablespoons of raw almond butter and 1/2 sliced banana
- 1/2 apple and 1/4 cup raw almonds or raw walnuts
- 1 slice of toasted P28 Bread with 1 tablespoon of raw almond butter
- 1 slice of toasted P28 bread with 1/2 sliced avocado, hot sauce, garlic powder and fresh black pepper
- 1 sliced tomato with several slices of buffalo mozarella and a drizzle of olive oil with fresh black pepper
- Quest Bar
- Protein shake made with unsweetened almond milk and 3-4 ice cubes (EvoPro Chocolate is my favorite)
- pancake made with 1 scoop vanilla protein powder, 1/4 cup dry rolled oats, dash unsweetened almond milk and 3 egg whites
- 4 ounces Hinoichi Firm Tofu scrambled with 3 egg whites, 1/2 cup brown rice, dash of low sodium soy sauce
- 1 inch slice of vegan banana bread (one of these days I will share my secret recipe which I developed and which is moist and DELICIOUS!
The general guideline I use, besides selecting foods I truly love, is to make sure I get a decent amount of protein in each snack. I also make sure that the fat in my meal comes from a healthy source.
I hope this dispels the rumor that snacks cannot be healthy, nutritious or filling.
The Secret Ingredient to Making Baked Goods Vegan
When I first began competing in 2009 I resolved to rid my pantry of every item which had processed flour or sugar. That meant also getting rid of the basic ingredients I would use to make banana bread. Yet due to my love for the taste of banana bread, I quickly replaced my pantry ingredients with oat flour, barley flour, organic succanat and agave nectar. But I could not see how to make my favorite bread without using at least some butter and a couple of eggs.
After a couple of experimental runs (which incidentally were all delicious), I began to use unsweetened applesauce and omitted eggs and butter altogether. Once I figured out the ratio, I developed a recipe for banana bread which was moist, flavorful and completely vegan. Yes, there is sugar and fruit in this bread, but a great deal of fat and calories are shaved off when I use this recipe. I have since used applesauce in other baked goods with fantastic results. So if you aren’t in contest prep mode, and you have a bit of a sweet tooth, you might want to whip up one of your favorite baked goods with applesauce and enjoy the results with minimal guilt!
Incidentally, I don’t buy Dr. Oz’s claim regarding apples. That’s all I will say on the matter.
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