Wednesday, July 23, 2014

Protein for Breakfast - Vegan Style!

Protein for breakfast can be tricky as a vegan - no eggs (to state the obvious)! Everyone wants to start their day in a fabulous healthy way- I mean if you wake up and fill your body with tons of sugar or fat or chemicals, well then you might as well just go right back to bed! Your body is going to be tired and sluggish trying to digest it all day anyways. Most mornings I like to have a deliciously healthy Picky Diet green smoothie - but sometimes I'm looking for a little more, especially when I've done a sweet sweaty workout. So here is what I go for…
2 pieces of Ezekiel sprouted grain bread toasted (organic and amazing!)
2 tablespoons of almond butter (my fav is Barney's Crunchy)
A handful of blueberries
Spread the almond butter on the toast and enjoy with a little side of blueberries. Add a nice warm cup of organic green tea and you are giving your body everything it needs for a healthy day…
14 grams of Protein - giving you the energy you need for a productive morning
6 grams of Fibre - keeps you full and your insides happy and moving!
Tons of antioxidants in the b-berries and the green tea keeping you healthy and 25% of vitamin E in the almond butter keeping your skin smooth and glowing!
380 calories!

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Tuesday, January 14, 2014

Healthy Hemp Hearts

Healthy Hemp HeartsWe all want to be healthy - I can't say I've ever met someone who claimed they wished they were "un-healthy" and so I am always looking for new, easy ways to be healthier. Enter my new fav - Organic Hemp Hearts! These little babies are amazing! Omega 3, Omega 6, Vegan Protein, Iron, Folate, Magnesium, Fibre. All really good nutrients - especially for a Vegan Diet. They taste awesome, keep you feeling full and are easy to incorporate into your day - sprinkle a tablespoon on your cereal, oatmeal, salad, soup, rice, veggies, hummus, baked potato or quinoa. The recommended serving is 3 tablespoons which has 170 calories - keep in mind these are good calories, ones that will help lower your cholesterol, not raise it - but still I like to just use one tablespoon at a time, sometimes at a couple different meals or snacks a day. Make sure to store them in the fridge after opening so they stay fresh. Try them today and reap the awesome healthy rewards...

Friday, January 10, 2014

Green Tea Health Benefits

Green Tea is a true SUPERFOOD. There are countless health benefits from having a few comforting cups everyday and because it contains caffeine - you can swap out one of your cups of coffee for it - a small easy change to make for a better, healthier (i.e. happier) YOU! The JAMA (Journal of the American Medical Association) published a study suggesting that Green Tea lowers risk of death due to all causes, including Cardiovascular Disease. WOW! Now that if that isn't motivation to get some of this magic green stuff in your body everyday, I don't know what is! 
Three AMAZING Health Benefits of Green Tea
1. Protects against Cancer - Green Tea contains a catechin (antioxidant) called EGCG with is a super hero fighter in your body against damaged or diseased cells.
2. Promotes Weight Loss - the catechins in Green Tea trigger weight loss by stimulating the body to burn calories and decrease body fat. 
3. Supports Bone Health - yes, you read that correctly! Green Tea supports healthy bones and teeth by protecting the cells responsible for their growth from damaging free radicals that are trying to break the bone down.
Three SUPER EASY ways to get more Green Tea in your diet
1. Switch out one of your cups of coffee for a cup of Green Tea, brew one in the afternoon as a pick me up or add some frothed almond milk for a Vegan Green Tea latte (please be wary of ordering these at coffee shops as they usually contain more sugar than you need in a whole day - you are better off ordering a plain green tea)
2. Brew a large pot of Green Tea and keep it in the fridge to use for cooking. Instead of using plain water to boil for oatmeal or rice - use brewed green tea!
3. Brew a pot of Green Tea with a few pieces of thinly sliced ginger and juice from half a lemon. Chill and drink with your meal to promote good digestion and a little liver detox.

Green Tea Tips!
  • When brewing it initially - use water that is just about to boil - using boiling water to brew can burn the tea leaves. 
  • Try to use organic when you can. My fav is Eden Foods Organic Sencha which can be found at various grocery stores including Whole Foods and also online -
So today take a little time for yourself and relax with a wonderful cup of Green Tea...

Monday, January 6, 2014

Heathy Changes - One Vegan Dinner a Week

Happy New Year! I believe in you making 2014 your best year ever! To do that let's try something a little different than a big, giant, hang over your head, beat yourself up resolution and lets just make a few small changes here and there to a healthier, more vibrant, happier YOU! A super easy change that you can make today is having one healthy, vegan dinner a week. Now if you are already a vegetarian - this will be an easy change and if you are already a vegan well then this is your routine every night  so maybe find some inspiration by trying a new protein source or new vegetable one dinner a week. This dinner doesn't just affect you - how about your dining companions? Kids, husband, boyfriend, girlfriend, parents, roommates - make sure they are included in your healthier choice. Now…what to make that will be delicious, healthy and make everyone happy? This time of year a fresh salad and a vegan soup or chili is the perfect choice. Add some root veggies to your salad like carrots or roasted beets. As for your soup - you can go to for a great Kale and White Bean soup or you can just wing it - here's what you need…
-1/2 white onion chopped
-2 Tablespoons olive oil
-salt and pepper
-a clove of garlic chopped or some garlic powder
-1 box of organic vegetable broth
-any fresh or frozen veggies you have in your fridge or freezer (this is a great way to use up odds and ends and save you a trip to the store)
-can of beans (kidney, white, black - whatever you have)
In a larger size pot sauté onion, olive oil, salt and pepper and garlic until onions are soft. Chop up your fresh veggies (carrots, celery, parsnips, bell peppers, broccoli, cauliflower, mushrooms, potatoes, sweet potatoes, kale, spinach - whatever you have can work and be delicious!) and toss them in with the onions. Add any frozen veggies you have also - this soup works even if all you have is frozen veggies! Cook everything over medium heat for a few minutes and then add the box of broth and then any additional water until you are happy with how "brothy" it is. Cook on medium for 30 minutes, drain the can of beans and add them in, cook for another 15 minutes and then season to taste. Easy and so yummy! You are getting a full serving of vegetables full of vitamins, fibre and antioxidants, you are getting hydrated from the water which will also make you feel full and you are getting protein and iron from the beans. What a wonderful, healthy small change to a better YOU!