Treble Tart

My Veg-iversary + Homemade Sandwich Bread

2013-04-15T15:44:00.001-04:00

Let me start off by saying I'm sorry for not being around much lately; I've been busy living life instead of writing about it. :/ Nonetheless, I do still care about this corner of the internet and all my lovely readers (hi Mom!), so fear not! I'm still here and I will most likely be here more often from now on! Yay!

Now that we've got that taken care of, I want to tell you about something amazing that happened this weekend! But before I get to that, how about we back up to the beginning?

Two years ago, I weighed in at 198 pounds. I was tired, lethargic, depressed... I didn't have any energy or motivation to move my body, and I had very little self-esteem. It took me a few more months of reading, researching, and pondering various forms of inspiration before I took my first step towards change, but I knew something definitely needed to happen in order for me to be happy in my own skin. I stopped eating meat in August of 2011 and immediately noticed a difference in my energy levels -- I actually wanted to exercise, because I had the energy to do so! That's also when I decided to try and start running, despite a lifetime of struggling with exercise-induced asthma.

I lost about 15-20 pounds just from cutting meat out of my diet and exercising a little more. Noticing such a difference already, I kept reading and experimenting with different foods in order to find out what my body likes. By December of the same year, I had given up all dairy products. My skin cleared up, I didn't have stomachaches anymore, and I continued to lose weight almost effortlessly! I ate my last egg on April 12th of last year and have had no desire to go back to animal products since then.

Two years ago, I wore a size 17 jeans and could barely run a block without wheezing. This weekend, I ran in my first race -- 5 whole miles! -- and finished first in my age group! I weighed in at 139 pounds this morning. My jeans are a size 7. It has been one year since I started following a purely plant-based diet, and I feel AWESOME!!

I cannot tell you how happy and excited I am to be where I am today, especially with the knowledge that you can do it too! And I'm not just saying that. I thought there was no possible way I could ever be in shape -- I used to think I just wasn't made to be "thin" -- but the truth is anyone and everyone can be healthy and fit. All you have to do is evaluate your fuel (because that's what food is!) and see if you can find something that works better for your body. I'm not saying everyone should follow a plant-based diet... I just think you should give it a try and see what works for you.

This journey has opened my eyes to so many delicious foods I had no idea existed, and so many methods of living I never thought I could dabble in. I make just about everything from scratch now, and I've even started growing my own food!

Of course, one thing I've never wanted to do with this blog, or in general, is to sound "preachy" or like I have all the answers. I just wanted to share my story with you in the hopes that it can help inspire you to evaluate your lifestyle choices and maybe try some new things that are outside of your comfort zone. Really, what can it hurt?

Homemade Vegan Sandwich Bread
makes 1 loaf
adapted from Veggieful

1 3/4 C warm water
3 1/4 tsp yeast
2 tsp raw sugar
pinch salt
1 Tbs extra-virgin olive oil
5 C all-purpose flour (white or wheat)

1. Combine the water, yeast, and sugar in a small bowl. Set aside until the mixture starts to foam.

2. In a large bowl, mix the flour, salt, and olive oil. When the yeast mixture is ready, add it to the bowl. Stir with a wooden spoon until the dough comes together.

3. Drop the dough onto a clean, floured surface and knead with your hands until it forms a smooth, elastic ball (about 7-10 minutes). Alternately, you could knead the dough in the bowl of an electric mixer, with the dough hook attachment. I like getting my hands dirty, though!

4. Clean out the bowl you used to mix your dough and lightly oil it. Place the ball of dough inside and cover with a tea towel. Set the bowl in a warm place and let it rise for 30 minutes.

5. After the dough has risen, punch it down and knead a few times. Shape into a loaf, tucking the ends under. Transfer the dough to an oiled bread pan, cover with the towel, and let it rise another 30 minutes.

6. Preheat the oven to 350 F. When the bread has risen, cut a slit into the top of the loaf and bake it in the top 1/3 of the oven for 30 minutes. The house will smell amazing!

7. Once the bread is done (it should be golden brown and sound hollow when you tap the top), let the bread rest for half an hour before taking it out of the pan. Cool completely before slicing.

What I Love Wednesdays

2013-02-27T14:11:00.001-05:00

Good afternoon! It's been nothing but rainy and cold here for two weeks, so the sun is a nice reprise today. I shouldn't complain too much, however; the Midwest has gotten hit pretty hard with their Snowpocalypse lately... yikes! If you're in that neck of the woods (or anywhere else that's got you bundled up in blankets and sipping hot cocoa), don't venture outside unless you have to. Of course, you should also check out these links. I'm hoping they'll warm you up a bit.

1. No more excuses! If you've been saying for years that you've wanted to learn a language, but haven't gotten around to it, this is the year. Check out these great resources!

2. Check out these great tips for shopping at the grocery store.

3. What a great post about quality of life. I hope this makes us all stop and think a little.

4. Who knew there were so many great uses for coconut oil?

5. Need some tips on how to be cool? Check out these hilarious ones.

6. You'll never have to buy these foods again!

7. Apps are all the rage right now. Why not use them to help motivate yourself to stay fit?

8. Have you tried to make something you found on Pinterest and failed miserably? Hopefully your creations didn't out like these!

9. Here is some really fantastically helpful information about buying the right running shoes!

10. Who doesn't love cookies? Here are some great Cookie Baking Tips!

What I Love Wednesdays

2013-02-15T14:54:00.000-05:00

I keep meaning to post something new, you know. I'm not totally ignoring you. But sometimes life happens and I get distracted and busy with other things, and then this corner gets slightly neglected. For that, I'm sorry! To make it up to you, I've got some splendid links this week (even though it's not Wednesday; don't judge). Enjoy!

1. Sometimes we just need a little inspiration to help our fellow human beings.

2. Check out this great cheat sheet!

3. I love this documentary in progress about our agricultural system and how it's making us sick.

4. The human body is so cool!

5. You can never have too many mug cakes, yo.

6. Something we all struggle with when we want to start something new is how to take the first step.

7. Joy the Baker rocks, especially with her blogging tips (part 2)!

8. This is a fantastic article about positive thinking!

9. I don't know about you, but I'm all about some awesome DIY projects.

10. Let's go to Paris.

Shaved Brussels Sprout Salad + Food for Thought

2013-02-02T14:07:00.000-05:00

Food for Thought:

Something I've been thinking about lately is body image. We (especially women) tend to overlook our physical assets in favor of wishing we could somehow overcome our "faults." Why is that? Does it have to do with the way society judges us? Or is it a more deep-rooted issue stemming from self-consciousness?

As you probably know by now, I work at a very well-known coffee shop, where I see thousands of people come through every week. I always find it very interesting, and even fun, to notice all the different sizes, shapes, and personalities of each individual. So many people are much more similar than they realize, and yet each one is their own unique self! How cool.

What got me thinking about body image, though, was overhearing some of the conversations between customers recently. Our store is near a pretty large gym, so we get a lot of customers who have either just finished their workouts or are getting ready to head over there. The other day, there were two women who came in separately that were dressed in workout clothes. Apparently they knew each other but hadn't seen each other in a while, because they started talking about how long it'd been since they saw one another and so forth. At one point, one woman said to the other, "I can't believe how skinny you look! I wish I looked as skinny as you do."

They proceeded to stay on the "skinny" subject for a good 5 or 10 minutes, but I just thought it was very interesting that they were complimenting each other by putting themselves down. By wishing they had a flatter stomach or more muscular arms, for example, one person was telling the other that they admired their body. Hearing their conversation made me wonder: do we really have to insult our own bodies in order to appreciate someone else's?

I don't think we do.

I know it's much easier said than done, but can't we start changing the way we think about physical appearance? If we begin to spread the concept of really loving ourselves the way we are, in a healthy state, I think we can alter the way we judge or don't judge others. Who says we have to want someone else's legs in order to appreciate them?

I like my own collarbone; but can't I like yours too?

What do you think? Can we change body image for the masses? By letting "society" dictate our opinions, aren't we denying that we are society?

As you ponder these ideas today, I also have a delectable salad I'd like you to chew on. Don't judge it just because it's got Brussels Sprouts in it; give it a try!

Shaved Brussels Sprout Salad
{vegan, gluten-free}
Makes 1 serving, or more as needed

a few leaves of Romaine lettuce, torn in pieces
kale leaves, torn in pieces
5-8 baby Portabello mushrooms, chopped
1 carrot, chopped
4-6 medium Brussels Sprouts, shaved and diced
5 green olives
1 Tbs olive oil
1/4 tsp black pepper

1. Combine the veggies in a bowl and toss.

2. Sprinkle the olive oil on top. Feel free to use more or less, depending on your taste. Top with sprinkled black pepper.

What I Love Wednesdays

2013-01-02T17:04:00.000-05:00

How are those resolutions coming so far? Hopefully you've come up with some really great, realistic goals for yourself; it's such a wonderful feeling when you reach them!

The links I have for you today are all about vegan/vegetarian/plant-based lifestyles. What better time than a brand new January to make some changes in your diet? You can be healthier, and it's not that hard to do! Check out these great resources I've gathered for you.

1. There are so many beautiful blogs out there dedicated to healthy eating! This is just one of many.

2. In the spirit of New Year's, try this vegan hangover cure from Alicia Silverstone.

3. This is kind of a blunt article, but an interesting read nonetheless; the most important part of following a vegan lifestyle is knowing WHY you want to do so.

4. I absolutely adore this post about why Kristy became vegan.

5. One of the most common excuses I've heard people use for not following a plant-based lifestyle is that they "can't" give up dairy -- here are some delicious substitutes you should try!

6. Kids can be vegan too!

7. It's a new year! Why not try a new meal plan?

8. Let's squash some vegan myths!

9. This is a wonderful vegan cookbook full of super scrumptious meals. Why not give it a try?

10. Day 2 of 365 Photos: choppin' some green peppers!

Happy New Year!

2013-01-01T11:53:00.005-05:00

I've noticed that many of my posts begin with some sentiment related to how quickly time has flown (ie: "Can you believe it's..." or "Wow, it's already..." and "Dang! 2013?!") -- maybe I've just been relishing in the goings-on around here instead of focusing on what day/month/year it is? Nonetheless, it does amaze me how fast the time flies by when you're having fun, whether that's cliche or not. That being said...

Dang! 2013?!

Before I launch into the expectations I have for this new year, I hope you won't mind my taking a moment to reflect on the year we just left. It was one of epic proportions, I think. Some highlights include: performing a duo concert with my good friend Scott at the Southeastern Center for Contemporary Art (including a marvelous rendition of my percussion/piano duet with awesome lighting!); getting to showcase my 4 years of education to family and friends at my senior recital; graduating from college (!!!); creating a couple new recipes (don't worry, there will be more to come); taking a mini road trip to Georgia to see my brother graduate from Army Basic Training; finding out my bestie got engaged (!!!); becoming a barista; seeing my hubby graduate from WLC (and finding out he's getting promoted!); fighting for a good cause; believing in health; loving.

And just because we all love visual aids, here are 12 pictures from 2012:

What a year it has been! And now it's officially 2013, wherein we can hope and dream and wish for things to happen, or we can take action and make them happen! In place of a traditional New Years' Resolution, I've decided to make a list of things I ~~want to~~ will do by the end of the year -- sort of like a 2013 Bucket List, if you will. I hope to add more items as I think of them, and to cross off the ones I've done as soon as I do them. Here we go!

In no particular order:

1. Learn a new instrument.

2. Write a book.

3. Build an igloo.

4. Feed the homeless.

5. Climb a mountain.

6. Run 13.1 miles (a half-marathon).

7. Read a book in a foreign language.

8. Knit something useful.

9. Visit a different country.

10. Take [at least] one photo every day.

11. Enter a contest.

12. Write a brand new piece.

13. Play my drumset in front of an audience.

14. Learn French.

15. Eat something I've grown.

16. Make someone's life easier.

Here's to 2013!

What are you resolving to do this year?

Day 1 of 365 Photos:

New jeans for a new year!

What I Love Wednesday

2012-12-19T17:03:00.000-05:00

Can you believe it's almost Christmas?! It feels like just yesterday that I was decorating the yard for Halloween! Boy, how time flies.

What kind of fun things do you have planned for the holiday? Baking cookies? Opening presents? Singing carols? Eating good food with friends and family? Hopefully all of the above!

I have a nice fun list for you to peruse this week, and I hope you look forward to #10, because it's a brand new (delicious) recipe full of holiday cheer!

1. Why not start 2013 off right, by feeling more alive??

2. We should all take the time to meditate each morning before we embark on our day.

3. I love this fantastic idea for a hanging garden! It's especially great if you don't have enough room for a traditional one.

4. On a much more serious note, I hope you decide to partake in this incredible idea to honor the victims of Sandy Hook Elementary.

5. Who says we can't daydream about living in trees?

6. Let's try this first thing in the morning! It's quick and easy!

7. Need some ideas for your holiday baking?

8. I might just have to try some of these tricks to enhance my mind. What about you?

9. These are great life lessons! Let's get out there and DO something!

10. I made some Cranberry Blondies just for you!

Cranberry Blondies
{vegan}
makes one 9x13-inch pan

1/3 C Earth Balance margarine
3/4 C unsweetened almond milk
3/4 C packed brown sugar
1 tsp baking powder
1/2 tsp salt
2-3 tsp vanilla extract
2 C all-purpose flour
2 C fresh or frozen cranberries

1. In a stand mixer, beat together the margarine, almond milk, and brown sugar until combined.

2. Add the baking powder, salt, and vanilla extract. Mix in the flour until just combined, then stir in the cranberries.

3. Press the batter into a lightly greased 9x13 baking dish. Bake at 350 F for 30-35 minutes, or until the edges are golden brown. Let the blondies cool slightly before you cut them, then serve warm!

What I Love Wednesdays

2012-11-28T16:31:00.002-05:00

Soooo... I totally had a post ready to share for WILW last week, I promise. However, I got confused and forgot what day it was about 3 times during the week, and then Thanksgiving happened, and then I realized I had completely forgotten to share the great list of loves with all you wonderful people! Whoops.

This week, though! This week I have some amazing things for you. And in honor of the past and upcoming holidays, many of these things are related to giving and loving -- two wonderful ways to show you care during this holiday season!

1. The first step is always the hardest!

2. I've been really interested in self-sufficiency lately; check out these 5 easy steps to start homesteading.

3. With these 77 (!) benefits of yoga, there are no good reasons not to do it!

4. Since I work for "The Buck," I thought I would pass on this handy info sheet about everyone's favorite holiday beverages!

5. This is a very interesting article about living well on only $11,000 a year.

6. Happiness is a choice!

7. Rather than focusing on what we want this holiday season, maybe we should try some of these suggestions to help other people get what they need.

8. Check out this amazing yoga resource!

9. Pay it Forward Day is only 147 days away! Try making a list of ways we can be kind to others - a great holiday activity!

10. Dogs are so cute.

What I Love Wednesdays

2012-11-07T11:37:00.000-05:00

Whew. These past few weeks have been a couple of doozies. (Does that even make sense?) The hubs was gone for 19 days at a training course (woot Distinguished Leader Award!), I've been working like crazy (hooray for holiday drinks!), and I've got a deadline for this concerto I'm writing (yay drums!). I didn't mean for that to sound like I'm complaining at all, because I'm not; I just thought I might've owed you a little explanation for why it's been so silent around here lately.

That being said... can you believe it's November already?! Thanksgiving is in, like, two weeks! Where has the time gone? I guess I should start thinking about Christmas presents or something...

In the meantime, I want you to see some of these amazing links I have for you this week. They're glorious.

1. Homemade lip balm! And peppermint, too! Just in time for the holidays.

2. What if money didn't matter? Are you doing what you love?

3. This is usually the time of year when we find ourselves in motivational slumps, especially when it comes to exercise and eating well. Maybe this can help!

4. Check out this awesome coupon site! Who doesn't love a good bargain?

5. This is a very important video, not just for our children's benefit, but for our own health too!

6. If you're looking for a great new workout to strengthen your core, try this one!

7. Who knew there were so many hidden abilities of animals?!

8. I love this list of ways to combat rising food prices.

9. What a fun idea for Christmas presents.

10. Check out this gorgeous blog I can't stop reading!

Happy November!

Pumpkin Pound Cake with Maple Glaze

2012-10-16T12:39:00.000-04:00

I used to be a Summer girl. For as long as I can remember, Summer was my thing: lemonade stands, running around barefoot until it got dark at 9pm, playing in the sprinkler, no school, even walking outside and immediately sweating. I lived for Summer!

And then I discovered the magic of pumpkin. Granted, the pumpkin obsession has reached an all-time high in our country, everything imaginable being offered in a pumpkin flavor (coffee, scones, cake, muffins, candles, cookies, cupcakes, oatmeal, casseroles). But despite the overload, I still can't get enough. I tend to hoard cans of pumpkin puree throughout the year, so I can bake with it all through the month of October.

I don't know when exactly I switched from a Summer girl to an Autumn girl, but I am definitely a gigantic Fall fan now! It's partially because of the chunky sweaters, chilly air, and crunchy leaves, but it's mostly the pumpkin.

I'm even looking forward to the cold of Winter, which I have always hated with a fiery passion. I think it must be because I've lived in the South long enough... bring on the blankets!

This cake is one of the many things I've been experimenting with, pumpkin-wise, so I wanted to make sure and share its deliciousness with you! I combined a few different recipes, "veganizing" them in the process, and this was the result. It's so good, you might not be able to share with anyone. And that's okay.

What about you? Which season is your Love? Are you a pumpkin hoarder too?

Pumpkin Pound Cake with Maple Glaze
{vegan}
makes about 12 servings

1 15-ounce can of pumpkin puree (or homemade, if you wish)
1/3 C raw sugar
3/4 C packed brown sugar
1/2 C Earth Balance margarine, softened
4 Tbs ground flax
1 C warm water
1 tsp vanilla
3 C whole wheat flour (all-purpose works too)
1 1/2 tsp pumpkin pie spice
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 C unsweetened almond milk (or other non-dairy milk)

for the glaze:

1/3 C unsweetened almond milk
1/4 C pure maple syrup
2 Tbs Earth Balance margarine
2 tsp cornstarch
1/8 tsp baking soda

1. Preheat the oven to 350* and spray a bundt cake pan with cooking spray. Mix the ground flax and warm water together in a small bowl and set aside.

2. Place raw and brown sugars in a large mixing bowl, along with the 1/2 C margarine. Beat on a medium speed until blended well. Beat in the flax and water mixture, followed by the pumpkin and vanilla.

3. In a separate bowl, combine the flour, pumpkin pie spice, baking powder, baking soda, and salt. Add the flour mixture and almond milk alternately to the sugar mixture, beginning and ending with the flour.

4. Spoon the batter into your prepared pan. Bake at 350* for 55 minutes, or until a toothpick comes out clean. Cool for 10 minutes on a wire rack. Remove the cake from the pan and cool completely on the rack.

5. For the glaze, combine all the ingredients in a small saucepan over medium heat. Bring the mixture to a boil and cook for 1 minute or until thick, stirring constantly. Drizzle the hot glaze onto the cake. Slice and enjoy!

Nutrition Facts (per serving): 238 calories; 4.4g fat; 0mg cholesterol; 319mg sodium; 45g carbs; 6.7g dietary fiber; 23g sugar; 1g protein; 1321mg vitamin A; 66mg calcium; 1mg iron

What I Love Wednesdays

2012-10-04T17:02:00.000-04:00

I'm a day late again, but what else is new? I do have some really great links for you, though. I hope your week is going splendidly! It is almost the weekend, so at least you've got something to look forward to. Enjoy!

1. Here is a rather accurate depiction of how food affects our bodies and minds. It's fascinating how much of an effect nutrition has on everything!

2. Why buy chemical-laden household cleaners and cosmetics when you can just make all-natural ones at home?

3. And I thought having 4 dogs was a lot!

4. Are you in need of a killer ab workout? I've got one for you!

5. Of all the people you could take advice from, I think this woman may be one of the most reliable.

6. I figured we could all benefit from some handy tips on tipping.

7. Here are some gorgeous photos for you to peruse.

8. Let's eliminate GMOs from our diets, shall we?

9. In case you needed some inspiring quotes for the week ahead.

10. One more bit of inspiration to motivate you:

What I Ate Wednesday

2012-09-26T19:53:00.000-04:00

Hello fine people! I hope you're doing swell. I have a fun, slightly different post for you this week, just because I like to change things up every now and then. In lieu of a normal "What I Love Wednesday" post, I thought I'd bring you into my kitchen a little more and share what I ate today instead, with a little help from Instagram.

Thus, "What I Ate Wednesday" is born. This isn't necessarily a new feature on the blog; I just thought I'd try something different. If you hate it, you can tell me. It's okay. I won't get mad.

For breakfast, I had:

one "everything" bagel slathered with some vegan "cream cheese" (garlic and chive flavored)
a small bowl of coconut milk, half a banana, and a handful of raspberries smashed together
the other half of my banana, all by its lonesome
a cup of coffee, of course (with coconut milk creamer)

For lunch, I enjoyed:

a grilled PB&J (Have you tried this?! It's amazing!)
some grapes
a handful of carrots
a little Thai Coconut Curry hummus

It was my day off, so naturally I had Starbucks. Teehee. It was a delicious soy vanilla latte.

And unfortunately, my phone decided not to save the picture I took of dinner, and by the time I realized the photo was gone, I had already scarfed down all of it. However, I will share this lovely photo from Heidi's blog, because it just so happens that this is what I had! Mmm, Baked Farro Pasta.

So there you have it! My eats for the day. It was kind of fun to document, honestly. Maybe I'll do it again sometime...

How to Eat Out on a Plant-Based Diet

2012-09-23T18:17:00.000-04:00

You know what's interesting? I've noticed that many omnivores seem to think it's nearly impossible for people who follow a plant-based diet to eat at a restaurant that doesn't cater to their lifestyle. I think this notion might stem from the common idea of a plant-based diet as "restrictive" or difficult to follow. (It all comes back to the question, "What do vegans eat?") Well, fear not! I have compiled a handy little guide for you to refer to in case you're not sure how to trust a complete stranger with the preparation of your food.

Because there are so many restaurants in the world, it would be a daunting task for me to simply list veg*n-friendly menu items for every diner and cafe I come across (that's what Happy Cow is for -- it's a wonderful resource if you haven't checked it out yet). Therefore, this list primarily features suggestions for ordering at various restaurants, some easy (and easy to find) joints with veg options readily available, and popular chains you may need to stop at when you're in a pinch and need some food before you pass out. I wouldn't recommend picking up McDonald's on your way home from work every day, but every now and then, it's necessary and/or nice to splurge a bit. Some of these suggestions might be especially helpful if you're just starting a transition to a plant-based diet and aren't completely comfortable cooking whole, healthy foods at home for every meal yet. Let me know if you have any questions or additional suggestions I may have missed!

1. Don't be afraid to customize. I can't tell you how many times I've heard people say "I can't order it like that, because that's not how it's listed on the menu." You're paying for it, aren't you? You can order it however way you want it! I would recommend at least being nice about it, but if you see a "Grilled Chicken Penne with Basil Pesto and Artichoke Hearts" that sounds really good to you, but you don't want the chicken or the parmesan they sprinkle on top, just say so. Most of the time, the waiter or waitress will be more than happy to help you out. And if they give you a weird look (like the time I ordered a chicken wrap with no chicken at Buffalo Wild Wings), just tell them you're allergic, which brings me to my next point...

2. Even if you don't have an allergy, fake one. I've noticed that restaurants take your special orders much more seriously if you tell them you're allergic to one of the ingredients. It's unfortunate that it takes an allergy for some people to want to please their customers (or avoid a lawsuit), but if I ask for no cheese because I'm allergic to dairy (even though I'm not), I can almost assure you it will come without cheese. If I ask for no cheese "just because," it will still have cheese on it about 50% of the time. Another way to make sure you're not ordering something with hidden eggs or dairy is to ask for an allergen menu as soon as the waiter or waitress gets to your table. That way, you have time to peruse the menu for something you can safely eat before it's time to order, and it's also a not-so-subtle way of letting your server know you're allergic, whether you actually are or not.

3. Check out online menus. Technology these days is amazing! You can ask your phone to find nearby restaurants for you, order take-out from your iPad, and even customize your meal long before you get to the restaurant. If I know ahead of time that I'm going somewhere for dinner that I've never been before or am unfamiliar with their menu, I always look it up online first. If they have a website, you can almost guarantee they'll at least have some form of the menu posted online. (If they don't, you might want to avoid eating there.) Many places will also have not only the menu they give you in person, but also nutrition and allergen info available -- bingo! I always use this method to decide what I'm going to order long before I even leave the house; that way, I don't have to waste anyone else's time trying to find something I can eat, and I know for sure that what I'm choosing is safe.

4. Mexican or Asian cuisine is usually a sure bet. Most restaurants (and when I say "most," I mean somewhere around 90%) that serve Mexican, Chinese, Thai, or Japanese food have a separate section on their menus that's labeled "Vegetarian." They make it very easy for you to narrow down your choices and pick something tasty and within your personal dietary boundaries. The tricky part about Mexican restaurants, I've come to find, is the cheese that they tend to put on just about everything. Fortunately, they usually have a taco salad or bean burrito that you can order without cheese, and then you're golden! Vegetable Lo Mein or Vegetable Fried Rice are both delicious options when you're ordering Chinese, as are Spring Rolls (not Egg Rolls) -- just make sure if you order any fried wontons that they don't have crab in them. Thai restaurants are just as good, if not better in some ways, at offering veg-friendly dishes; a basic Pad Thai is usually safe and scrumptious! Japanese food is a little trickier, since most places nowadays cater to the "Steak and Sushi" crowd. It's still pretty easy to find fish-less sushi (avocado and cucumber is my favorite combo), and they typically have more than just that to choose from.

5. If all else fails, stick with salad. Sometimes you end up going out with a group of friends who aren't interested in the new raw vegan place in town, so you suck it up and head to a local BBQ joint instead. What on Earth do you do in this situation?! Whine and complain that you're starving while everyone else is enjoying a nice, hearty meal? I should think not! First of all, if they're really your friends, they'll at least take you somewhere that serves a salad. If they take you to Punky Patrick's Pork Palace, where literally the only thing on the menu is "Pig... and lots of it," and they know you don't eat meat, then you should probably get some new friends. That's an extreme case, though. In almost any other situation, you can at least have a salad. Just make sure you ask for the dressing on the side (balsamic, red wine, and Italian vinaigrettes are usually safe, but you should always check to make sure) and find out whether it's served with cheese or not. More often than not, the salads are so big anyway that you'll be good and full by the time your friends finish their stack o' ribs! Trust me. I went to Texas Roadhouse once and ended up just ordering a side salad with no cheese, because it really was the only thing on the menu I could have. The good company made up for it.

6. Have a few places in your pocket to fall back on. I know that, wherever I go, I can eat at Panera, Subway, Jimmy John's, and Chipotle with little to no hassle, and all four of them serve much healthier options than other "fast food" chains. At Panera, the Black Bean Soup, Tomato Soup, and Mediterranean Veggie Sandwich (with no feta) are all vegan, as well as the baguettes (did you know you can ask for Whole Grain instead of French?), apples, and chips they offer as sides. At Subway, I always get the Veggie Delite with no cheese, which I just load up with veggies and a little Sweet Onion Sauce. The Sweet Onion, Vinegar, Oil, Mustard, and Buffalo sauces are vegan, as are the following bread choices: English Muffin, Hearty Italian, Hearty Oat, white Italian, Roasted Garlic, Sourdough, 9-Grain Wheat, and the Wrap. The options at Jimmy John's are a little more limited, but they do have a vegetarian sandwich, that can be made vegan by asking for no cheese and no mayo (it's the #6 on the menu). Chipotle is one of my favorite veg-friendly restaurants, because you can get anything vegefied (is that a word?) -- salad, burrito, or burrito bowl -- and all you need to avoid are the pinto beans (cooked in bacon), sour cream, and cheese! This page makes me so giddy. Why don't all restaurants do this? Basically, my point is that, once you find a few go-to spots that you know you can get something delicious and healthful, keep an eye out for them whenever you're on the go and need a quick bite to eat. It beats trying to order a burger with no meat.

7. Don't rule out pizza. It wasn't until recently that I too thought vegans couldn't order pizza from such staples as Pizza Hut, Little Caesar's, Domino's, or Papa John's. You know what? I was wrong! It's actually quite easy, and relatively common, to order a veggie pizza with no cheese. They don't typically add eggs or dairy to their crusts either, making for a completely vegan pizza (always double check their nutrition information to make sure there aren't hidden ingredients). And in case you were curious, the plain breadsticks and the ever-popular Garlic "Butter" from Papa John's are also 100% vegan (although you should be forewarned that the garlic butter is really just a lot of seasoning, oil, and soy derivatives -- not the healthiest choice, but it sure is tasty). Also, if you haven't already, you should definitely check out Mellow Mushroom. They offer great vegan and gluten-free pizza options, complete with Daiya "cheese" if you so choose!

Bonus: As you may know by now, I recently started working at the ridiculously well-known coffee powerhouse called Starbucks. I was a little distraught to discover that allergen info is not publicly available for their beverages, with the exception that Starbucks does post on their menus that whey protein (which comes from cows' milk) is added to their smoothies. I have had to actually hunt down original ingredient labels to determine whether or not I can drink this or that, and it shouldn't be that way; dairy allergies are kind of a big deal. Anyway, I thought, since I am in a unique position to know, I would share with you which options are not vegan, and how to order some veg-friendly alternatives to a few favorites. (I hope this is helpful... if not, you can tell me, and I'll stop rambling.)

A couple things to keep in mind (that the baristas will probably not tell you unless you ask):
-- a Caramel Macchiato, Caramel Frappuccino, Salted Caramel Mocha, and Caramel Apple Spice come with caramel drizzle on top
-- ALL Mocha drinks (including White Mochas and Frappuccinos) automatically come with whipped cream
-- lattes do not come with whipped cream unless you ask you for it
-- the Pumpkin Spice, Caramel Apple Spice, Cinnamon Dolce Latte, and Hot Chocolate all automatically come with whipped cream
-- soy milk is the only available non-dairy option, but it IS sweetened with vanilla
-- all smoothies are made with bananas (in case you're allergic)
-- the only pastry items that are vegan are the plain and multigrain bagels (with no cream cheese or butter)
-- everything can be made with soy, including the smoothies (just ask for no protein powder)
-- the Coffee Frappuccino does not come with whipped cream, but every other Frapp does.

These ingredients are NOT vegan:
-- caramel drizzle sauce
-- pumpkin spice syrup
-- white mocha syrup
-- Chai tea concentrate (doesn't contain dairy, but is made with honey)
-- whey protein powder

Here is how to order vegan versions of some popular drinks:

Instead of a Caramel Macchiato, order a soy Caramel Latte with the espresso shots affogato (on top).
Instead of a Pumpkin Spice Latte, buy the Pumpkin Spice Via packet that you make at home. Unfortunately, there is no dairy-free alternative to the coveted PSL, but the Via version is vegan. Plus, if you make it at home, you can use almond, coconut, or rice milk instead of soy!
Instead of a White Chocolate Mocha, order a soy, no whip Mocha with 2 scoops of vanilla bean powder.
Instead of a Chai Tea Latte, order a soy Chai Latte with tea bags instead of the concentrate.
Instead of a Salted Caramel Mocha, order a soy toffee nut, no whip Mocha. If it's Fall or Winter, chances are they have the salt topping you can ask for, as well.
Instead of a Cinnamon Dolce Latte, order a soy, no whip Cinnamon Dolce.
Instead of a Caramel Apple Spice, order a steamed Apple Juice with half cinnamon, half caramel syrup.
Instead of a Chocolate Smoothie, order a soy, no protein powder Chocolate Smoothie with half the amount of Mocha syrup and a packet of nuts.

Whew! That was a doozy. I hope this post has helped shed some light on the possibilities of eating (and drinking) out when you follow a plant-based diet. If you have any questions, or if there's a specific drink at Sbux you'd like me to veganize for you, just leave a comment. I'd be more than happy to offer any help I can give. Happy Eats!

What I Love Wednesday

2012-09-20T14:51:00.000-04:00

Crickets have overrun the blog, it seems. Lots and lots of crickets. I tried to buy a few of those bug-be-gone candles, but they just melted before they could work on all those crickets. Next time, I'm investing in some Raid...

Teehee.

In other news, I've got some really fantastic links for you guys this week! I also wanted to make sure you read about the awesomeness that is mentioned in #10, if you're interested in some new fitness programs. And one more thing: keep an eye out for a fun post coming soon, all about vegan options when you're eating/drinking out!

1. This is a hugely fascinating video about the link between food and Alzheimer's! Nutrition really does affect so many aspects of our lives.

2. As if I needed another reason to eat chocolate.

3. Can I call it Fall yet? Technically it's been in the low 80s lately, which is basically cold for South Carolina, so I think that means it's Autumn. Time to celebrate with food!

4. I love these nutrition strategies for optimum athletic performance.

5. Mmm, cinnamon rolls. I know what I'm making this weekend!

6. There are some really great suggestions here! I had a grilled PB&J for lunch yesterday, in fact.

7. These vegan coconut macaroons look so delicious. And they're not bad for you, either!

8. Some cuteness for your day.

9. What an interesting article this is! All about body language.

10. Okay, so... do you know about Beachbody? They are the geniuses behind the P90X and Insanity fitness programs, if those ring a bell. Well, today, I'm excited to share some links with your lovely selves for some brand new programs they're coming out with this Fall! Here's what you have to look forward to, if you're anything like me and love trying out new ways to stay fit:

Insanity Asylum Volume 2: Insanity is a very intense, difficult workout that gives you amazing results if you can stick with it! I haven't tried the Asylum series yet, but if it's anything like Insanity, I'm really excited to give it a shot (and to go to bed super sore every night)! From the Beachbody website: "The Asylum Volume 1 taught you the fundamentals of sports performance. The Asylum Volume 2 gives 30 days of advanced training techniques, used by pro athletes, and is designed to get you leaner, faster, and stronger."

Les Mills Combat: This would be a fantastic program if you're into MMA, Kickboxing, Karate, or other similar activities. It's like a boot camp series, but focuses more on the entire body as a whole, similar to how Pilates works. "Combines moves from karate, taekwondo, boxing, muay thai/kickboxing, capeoira, and jiu jitsu -- whose moves are specially combined for the ultimate total body fat loss and body shaping for your ultimate transformation."

Brazil Butt Lift Master Series: This is the series I'm most excited about! My flat butt and I can't wait for this program to come out. Seriously. ;) It's all about toning your glutes, abs, thighs, and even your triceps, biceps, and pectoral muscles as well! "The 30-day Brazil Butt Lift Master Series program includes intense, targeted workouts to increase your booty-lifting while also tightening your core and toning your upper body. These advanced workouts are designed to get you the round booty, lean thighs, and toned core you'll feel great showing off in your favorite bikini!"

I definitely think you should head over to the Beachbody website and check out their programs. They are extremely effective! There's also this really great tool on their homepage that tells you the best program options for you specifically, based on a few basic stats you can enter about yourself (gender, age, fitness level, etc). Let's get fit!

Peanut Butter Banana Chocolate Oatmeal

2012-09-03T09:44:00.000-04:00

The past few days have been insane, full of family, emotions and good times. My ~~little~~ all-grown-up brother is a full-fledged soldier of the U.S. Army, and I got to see him graduate on Friday! I am such a proud sister, it's not even funny. The hubby and I drove down to Ft. Benning on Thursday and spent a couple of hours with him (he had to be back at the barracks by 6:30) and our parents, who drove all the way down from Kansas. Friday morning, I took about 300 photos during the graduation ceremony, and then we got to hang out the rest of the morning and all afternoon, since he needed a ride up to the Atlanta airport and hey, we were headed that way anyhow!

He's on leave in Kansas for the next two weeks, and then he'll be in Germany for 3 years. I'm bummed we only got to spend less than 2 days together, but at least I got to see him at all. We're planning a Christmas extravaganza, though, in which we will both (hopefully) be visiting home at the same time!

It's been such a weird process, seeing my brother go off to Basic, writing letters back and forth for 14 weeks, and watching him graduate; especially because I've done it all before. It's been 5 years since my husband graduated, and I still remember experiencing it all for the first time. I hadn't realized how much I've learned about the military, and specifically Army, life since then -- it's quite a lot! In fact, hearing all the stories my brother told, in letters and in person, has made me start thinking about joining the military myself, but I don't know if I'll actually end up doing it. Sometimes it's okay just to be on the sidelines.

On a not-so-completely unrelated note, I have a recipe I'd like to share with you this morning. Thinking about the military and wanting to push myself even further to really get my body into peak condition, I've been on the search for filling, fueling breakfast options to start my day off right. Sugary cereals, toast, and Pop Tarts are not healthy choices (in case you were unsure), but this oatmeal is! It literally takes about 5 minutes to make, and it will fill you up until lunch time rolls around. It's also one of those tricky dishes that tastes like dessert, but isn't! So sneaky.

Peanut Butter Banana Chocolate Oatmeal
{vegan, gluten-free, sugar-free}
makes 2 servings

1/2 C GF old-fashioned oats
1/4 C unsweetened cocoa powder
1/4 C water
1 Tbs natural peanut butter
1 small or medium banana
1/4 C vegan chocolate or carob chips (optional)

1. In a medium, microwave-safe bowl, combine the oats, cocoa powder, and water. Mix carefully, so the cocoa doesn't fly out all over the place.

2. Dice the banana into small pieces, or if you don't mind getting a little messy, use your hands to tear off small chunks and toss them into the bowl. Add the peanut butter and chocolate chips, if using them, and stir to combine.

3. Microwave the oatmeal for 2 minutes, or until the water is gone and everything is warm and cooked. Separate into two bowls, or eat it all yourself! Just be careful not to burn your mouth.

Note: If it's not sweet enough for you, you can add a spoonful of agave nectar or maple syrup before sticking it in the microwave.

Nutrition Facts (per serving): 195 calories; 7.1g fat; 0mg cholesterol; 3mg sodium; 32g carbs; 7.4g dietary fiber; 7g sugar; 8g protein; 2mg vitamin A; 4mg vitamin C; 21mg calcium; 2.7mg iron

What I Love Wednesdays

2012-08-23T15:30:00.000-04:00

Sorry for the blog silence the past few weeks! We've been busy and sick lately, which is not a great combination, I'll have you know. Nonetheless, I still do have some wonderful links to share with you this week. I hope you like them!

1. I love Oh She Glows, so it's no surprise that this compilation of fantastic vegan snacks would make my "love" list.

2. Let's get our strength training on! And what better place to start than with some tips on how to start?

3. I am loving this lemony tea lately.

4. 30 days of yoga is nearing its end; here's a great video for an afternoon energy boost!

5. I'm game for anything chocolate-covered, but especially fruit! It's good for you, right?

6. Loving yourself is so important.

7. Knowing what to eat before, during, and after an intense workout is hard, but luckily these are some great tips for your next cardio session!

8. I'm really enjoying reading this classic, especially now that I'm old enough to understand all the big words!

9. Don't forget to eat breakfast!

10. Oh. My. Goodness. These look so delicious!

What I Love Wednesdays

2012-08-10T10:48:00.000-04:00

It's Friday! So why am I sharing a Wednesday post with you, you ask? Well, because I promptly forgot to post on Wednesday. Yeah, oops. To make up for it, however, I have added a few extra "loves" for you to peruse. I hope you don't mind.

1. In honor of the Olympics that are taking place in London right now, I thought I'd share this very interesting article about athletes following vegan diets.

2. Cut down costs and chemicals with this list of homemade cleaning recipes!

3. NPR has kindly compiled a list of 100 Teen Books you should definitely check out (whether you're a teenager or not). I've read many of them myself!

4. I want this book.

5. If you don't have a gym membership or haven't wanted to drop hundreds of dollars on a set of free weights, you should try out some of these exercises that only require your own body weight as resistance!

6. Need a mood booster? Try out some of these suggestions.

7. For my fellow military families, here is a wonderfully useful list of 152 companies, restaurants, and stores that offer military discounts!

8. As if you need another reason to ditch chemical-laced household cleaners, this post offers tips about adding vinegar to your laundry!

9. Another Olympics-related link: check out this workout by gold medalist Allyson Felix!

10. Did you decide to branch out and buy some tofu at the store this week, but you're not sure how to use it? Here are a few easy, delicious tofu recipes to try out!

11. 89 fantastically awesome swaps to help improve your life. Let's challenge ourselves and pick one swap from each category (fitness, health, and happiness) to work on this week!

12. What an intriguing article about a stoplight-style food labeling system: do you think it would work in the long run?

13. Here is a humorous take on maturity. I think we could all learn some valuable lessons from these goats!

14. This is a great list of 10 "Best" Exercises for Women, according to a professional volleyball athlete/healthy lifestyle coach/writer.

15. This is hilarious. And also, I love cats.

30 Days of Yoga + My First Run in a Month

2012-08-02T15:33:00.000-04:00

In lieu of a "What I Love Wednesdays" post this week, I wanted to tell you about something else instead: 30-Day Challenges!

Have you ever done a 30-day Challenge? If you don't know, it's essentially exactly what it sounds like -- you vow to do something (or not do something) for 30 days straight. The cool thing about it is that usually after 30 days, it becomes a habit. Thus, I think it's important to choose something that challenges you to be a better person or live a healthier lifestyle.

Let me back up a bit...

For the past month or so, I've been struggling with ITBS (Iliotibial band syndrome) in my left knee, which has pretty much kept me out of commission, running-wise. ITBS is a very common problem among runners, but that doesn't make it any less frustrating. What's so irritating is the fact that it won't show up until I get to about 1.5-2 miles, at which point it quickly escalates from a dull ache in my knee to a stabbing pain that causes me to walk back home. If I try to push myself to run through the pain, then I end up hobbling around for the rest of the day, even when just walking or shuffling through the house. If I listen to my body and stop as soon as my knee starts to hurt, then it doesn't usually bother me when I'm not actually running on it.

I knew a big factor that was playing into my ITBS was my shoes. It was time to retire my old, worn-out New Balances, so I did a lot of research and wound up buying a pair of Saucony ProGrid Ride 3s. These beauties:

I am so glad I decided to get these shoes! (By the way, I am in no way obligated to promote these shoes and am not affiliated with Saucony at all. I just love 'em.) I took them out on my inaugural run a few days ago, after not having ran at all for a little over a month. The shoes hugged my feet like pillows! They were super comfortable, and the way they're made forces you to run with great form. My ankle, that was badly sprained back in May and still gives me some trouble, didn't hurt even a tiny bit! It was awesome. My legs were a little sore and I could definitely tell it'd been a while since I'd ran last, but everything seemed to be working superbly.

But then mile 2 rolled around and my knee started acting up again. It didn't hurt nearly as bad as it had been before, so I tried to push through and make it at least another half a mile. I ended up going about 1/4 of a mile farther before I had to stop and walk the rest of the way home. I was so incredibly frustrated. I thought for sure my shoes would fix the problem.

It wasn't all bad, though. Because the shoes do such a great job of supporting my feet and making me run with fantastic form, it became very apparent very quickly that I was putting more weight on my right side than my left, and my body was a little imbalanced. I could also very easily feel that my left IT band was tighter than my right, which would obviously explain the ITBS. I read as many articles as I could over the next few days, trying to figure out how to fix this problem so I could actually run again, when it hit me. The most obvious answer to me was to do yoga. What better way to increase my flexibility and alignment than to start a consistent yoga practice?

This brings me to the 30-day Challenge idea I had. For 30 days, I am pledging to do at least 15 minutes of yoga every single day. I am choosing to make this a priority for myself so that I can get back to enjoying one of my favorite cardio options.

Is anyone else interested in joining me on this journey? There are many benefits to practicing yoga regularly! Not only does it increase your flexibility, strengthen your body, and tone your muscles (even ones you wouldn't normally use), it also helps center your energy, calm your mind, heal your body of common illnesses like colds and sinus infections, regulate your digestive tract, align your skeleton, and increase your lung capacity.

I have three really fantastic websites that offer free yoga videos, so we can do it in the comfort of our homes, without having to pay to attend classes. This is also a great option if you don't have more than 15 minutes to spare each day, seeing as there are several videos you can choose from that are only that long (there are also videos that go up to 60 and even 90 minutes in length, if you really want to challenge yourself). You can also choose sequences that target specific areas in your body, mind, or soul; yesterday's yoga for me was a Hip Opening sequence, for example.

One last note: please don't be afraid to do this if you've never tried yoga before! There are so many videos on these sites that are specifically for beginners, and you can always always always modify the poses so they're easier for you. Seriously. Anyone can do yoga. And if you don't have a mat, just do it on the carpet or rug, or lay a towel or blanket down to cushion your joints. The sites you should use are: My Yoga Online, Yoga Journal, and Yoga Yak. There are plenty of other free yoga options out there if you check out Google, but these three are a really terrific starting point.

I am so excited about this challenge! I considered actually turning it into a giveaway contest to get other people ramped up about yoga as well, but I'm not sure how to actually make it a competition, so for now, I'll just be excited and hope you are too. Let's do this!

Tofu "Alfredo"

2012-07-30T10:36:00.001-04:00

Many people have a hard time adopting healthier eating habits because they're not the only ones living in their house. I've heard plenty of people say it's too hard to eat healthy or "diet" when their spouse/kids/parents don't want to eat the same foods. I completely understand! When I decided to give up meat last August, my hubby was very adamantly against going meat-less from day one. Fortunately, I stuck to my guns and haven't cheated at all, but I found it was harder to do so when I cut out dairy and eggs from my diet as well.

Starting out, it was pretty easy just to grill him a chicken breast while I had some tofu or tempeh instead. The harder part was when I began having to add cheese to his side of the pizza, but leave it off of mine. I don't know why it took me so long, but I finally figured out that it's okay to make more than one meal! Now, instead of being picky about his meat touching my side of the pizza, I just make my own, so I can eat as much of it as I want and not have to worry about accidentally ending up with any of the ingredients I don't eat.

Making two different meals for dinner every night did take some getting used to, but not much! If you decide to try it out (and I highly recommend you do, if it's been holding you back), don't be intimidated by the idea of cooking twice as much as usual. Once you get the multi-tasking down, it really only takes a few extra minutes, and in the end, everyone is happy!

I do have just a few suggestions for you if you decide not to let other peoples' eating habits in your house deter you from your own goals:

Meat obviously takes longer to cook than veggie proteins, so start cooking it sooner. I usually start the meat a good 20 minutes before anything else.
Make good use of your downtime by prepping any vegetables that need to be chopped and getting out all of your ingredients. I try to get these tasks done while water is boiling, the skillet is heating up, oven is preheating, or meat is cooking.
It will probably take a few tries, but try timing it so everything, roughly, gets done around the same time. That way, you don't have to worry about food getting cold, or having one person's plate done and ready to go while the others are still cooking.
You don't have to make two completely separate meals every day. If you're making grilled chicken and salad for someone else, just grill some tempeh and serve it with your own salad (minus the cheese, with veg-friendly dressing, etc.) instead of trying to find a specifically veg*n recipe to follow. You're essentially eating the same meal, just with a few variations.

All of this brings me to the recipe I want to share with you today! This is one of the dinner staples in our house; I make it all the time, because it's so easy and delicious. The non-vegan version is Chicken Alfredo -- chicken, green peppers, and onions sauteed, then added to some penne pasta and alfredo sauce. That is what I make for my hubby while I fix up this vegan version for myself. It's not technically an alfredo sauce, hence why that part of the name is in quotations, but it's the sauce I make every time we have this. It's a wonderfully easy weeknight meal and a great alternative to an already-yummy dish. I even think it might taste better the next day as leftovers!

Tofu "Alfredo"

{vegan}

makes 2 servings

3/4 C unsweetened almond milk
1/3 C raw cashews
1/4 C nutritional yeast
3 Tbs low-sodium Tamari or soy sauce
2 Tbs Earth Balance margarine
1 Tbs lemon juice
2 tsp Dijon mustard
1/2 tsp paprika
pinch of nutmeg
3 cloves of garlic, minced
salt and pepper, to taste
1/2 block of extra-firm tofu, drained, pressed, and diced
2 Tbs vegetable oil
1/2 C green pepper, diced
1/2 C yellow onion, diced
1/2 lb. whole wheat penne pasta

1. Boil a pot of salted water. Meanwhile, dice the onion, pepper, and tofu. Set aside. Heat the oil in a skillet over medium heat.

2. Prepare the sauce: pulse the cashews in a food processor for about 10 seconds. Combine them in a medium bowl with the almond milk, yeast, and Tamari or soy sauce. Add lemon juice, mustard, paprika, nutmeg, and garlic. Stir to combine. Set aside.

3. Add pasta to the boiling water and cook until al dente, about 10 minutes. Once the oil is hot, add onion, pepper, and tofu. Sautee until the vegetables are soft and the tofu is golden brown. Sprinkle with salt and pepper.

4. When the pasta is done, drain and return it to the pot. Add the margarine and stir until it's melted. Pour the sauce in and toss to coat. Add the vegetables and mix. Sprinkle with some more pepper, if desired. Serve hot!

Nutrition Facts (per serving): 841 calories; 37g fat; 0mg cholesterol; 1129mg sodium; 110g carbs; 19.1g dietary fiber; 5g sugar; 40g protein; 78mg vitamin A; 39mg vitamin C; 508mg calcium; 8.2mg iron

What I Love Wednesdays

2012-07-26T14:35:00.004-04:00

Maybe I should just start calling this post "What I Love Thursdays," since I clearly am terrible at posting on time every week. I always promise to be on time the following week, and then I'm late... again. Have you just gotten used to it by now? I hope it's not too frustrating. Anyway... I promise I will at least try to post on Wednesday next week. How about that? For now, enjoy these fabulous links I've got for you!

1. Who knew orange rinds could be so re-useful? Teehee.

2. This is such a fun blog featuring successful women and their [awesomely cool] closets!

3. I'm trying to get more interested in nonfiction, so I think you should too.

4. Check out this great series of posts all about food photography!

5. Have you ever tried backpacking? Whether you're a pro or a beginner, this is helpful for anyone.

6. What a beautiful post this is, especially considering it includes a fantastic recipe for raw chocolate!

7. This is way too much fun! Give it a try.

8. I don't know about you, but any financial advice I can get, I'll take. This article in particular offers some wonderful insight into investing.

9. Hopefully, you'll laugh as hard as I did at these!

10. Here is a deliciously spectacular recipe for an easy Summer weeknight meal.

How to Snack Well

2012-07-23T10:05:00.000-04:00

With all the fairly recent hype about healthy eating, one of the most common suggestions you’ll hear is to eat 5-7 small meals throughout the day, rather than relying on 3 large, heavy meals. Essentially, the idea is to eat three smaller “meals” (breakfast, lunch, and dinner) separated by at least two bouts of serious snacking. The reason for this method of eating is to keep your metabolism working throughout the day, instead of letting it sit idly by, storing unwanted fat, in between having to work overtime processing a huge meal every 5 or 6 hours. Makes sense, right? Well, one problem with this theory that I’ve come to notice is that it is very hard to find a large variety of snack suggestions out there (or they’re not as well advertised as they should be) that aren’t full of unnecessary sugars, fats, and other ingredients that knock your healthy habits back a step or two. I know it’s nearly impossible to compile a fully comprehensive list of every snack suggestion available, but I thought I’d at least offer a little assistance to boost your healthy decision-making skills. Let me know if I miss anything!

1. Don’t buy something that’s bad for you. This goes along with the general idea of, “out of sight, out of mind.” You can’t eat something you don’t have, so why tempt yourself? Make sure you account for healthy snacks when you plan out your grocery list and don’t deviate! Write down delicious foods that fuel your body and that you know you’ll enjoy, and keep on walking when you see the “Cookies and Crackers” aisle at the store.

2. Don’t distract yourself. Just as you shouldn’t eat dinner while watching TV, you shouldn’t snack while reading, watching Real Housewives, surfing the net, or talking on the phone. You should be 100% conscious of what you’re putting in your mouth at all times. This way, you’re completely aware of the signals your stomach is giving your brain and you’ll know when to stop, instead of being distracted while you eat, which causes you to consume too much. It’s easy to fall into the habit of mindless snacking, especially because you’re not eating a full meal, so “a couple more chips won’t hurt, right?” Hold yourself back and savor the amount of food you are eating, rather than concentrating on something else instead.

3. Plan your snacks too. Do you plan your meals for the day when you get up in the morning, or do you just kind of wing it? If you’re one of the “wing it” folks, I’m going to take a guess that you probably grab the most convenient and tasty food to eat for snacks, yes? I used to do this all the time, but do you know what helped me stop? I started planning out my foods each day. Instead of eating what sounded good right then and there, which often led me to make unhealthy choices, I began deciding everything I would eat after I woke up in the morning. A brief example would be: a bowl of oatmeal with almond butter and dates for breakfast, 2 plums for a mid-morning snack, a veggie wrap (hummus, lettuce, tomato, avocado, pickles on a whole wheat tortilla) and an apple with almond/peanut butter for lunch, carrot sticks dipped in hummus for mid-afternoon snack, and kale pesto with spinach penne pasta for dinner followed by a bowl of cherries for dessert. You don’t have to get that detailed when you first start planning your day’s food, but try and make sure you at least have an idea of what you’re going to eat throughout the day. This helps you avoid reaching for a bag of chips in the afternoon or a stack of Oreos after dinner.

4. Pack the night before. If you’re not going to be home all day, snacking becomes a little harder, particularly if your only choices at work or school come from a vending machine. Therefore, why not make it easy on yourself? Before you go to bed at night, pack a plastic container or two with your snacks for the next day. This way, all you have to do is grab them and go when you’re headed out the door in the morning! You can also use this method for your lunch, if you don’t get to go home or have limited options for a healthy mid-day meal.

5. Don’t eat from the bag. I’m sure you’ve heard this one before, but I’m going to reiterate it once more: you’ll eat less if you fill a bowl with cherries than if you eat them straight from the packaging they came in. A similar concept is usually suggested for eating your meals on smaller dishes rather than hugely oversized plates and bowls. You can trick your mind into accepting the portions before you, and you’ll end up not overeating! It’s very easy to eat too much when every time you put your hand back in the bag, there’s still food in it. Next time you have some trail mix, for example, pour it into a small bowl and see if you end up eating less than usual.

6. Listen to your cravings. Sometimes it’s okay to change your meal plan for the day. If you had planned to eat some broccoli as a mid-afternoon snack, but 3:00 rolls around and you really want some cashews instead, have some cashews! Usually a craving is your body’s way of letting you know it needs a certain vitamin or mineral that’s found in that food you really want. As long as you’re not replacing grapes with cake or whole grain crackers with greasy potato chips, you shouldn’t be afraid to branch out from your day’s plan a little.

7. Only eat if you’re hungry. When all is said and done, even if you have every bit of food you're going to consume planned out, it all comes down to listening to your body. If you’re not hungry, don’t eat. There’s no reason to feel guilty or like you’re cheating your body by not eating a snack today. If you ate a larger lunch than you’re used to, or your breakfast has kept you full throughout the morning, it’s okay not to eat a snack that day. You obviously shouldn’t starve yourself, but you also shouldn’t force yourself to eat if you aren’t hungry. That being said…

8. Know what “hungry” means. Many times, people confuse hunger and thirst. If you’ve been eating a healthy amount of meals with decent portions, but somehow you feel like you’re starving at 2pm one day, try drinking some water before you reach for a granola bar. The sensation of being hungry is often felt when we’re actually dehydrated, so just drinking a glass or two of water might make you feel better without forcing you to eat more than you need. Another thing to keep in mind is, if you start to get those sharp hunger pains in your abdomen, you’ve gone too long without eating. When that happens, your body is going into “starvation mode,” so whatever you eat will likely be stored immediately as fat. To avoid this scenario, the signal I like to look for is when my stomach feels empty but not in pain – that’s typically when I know I’m actually hungry.

To conclude, I’ll leave you with a list of healthy snacks I typically eat on a daily basis. You can always tailor these to your needs or preferences; so don’t feel obligated to follow my list exclusively. I hope these tips help you explore snacking in a healthy way. Let me know if you have a suggestion I forgot to mention!

My Typical Snacks:

an apple, sliced into chunks, served with nut butter
a peach
a pear
1 medium (or 2 small) plums
1 cup cherries
a handful of baby carrots, sometimes dipped in hummus
1-2 stalks celery, served with nut butter
1 cup of homemade trail mix with almonds, cashews, sunflower seeds, raisins, and dried cranberries
1 cup of store-bought trail mix (if you don’t buy in bulk, make sure you read the ingredient label to avoid excess sugar and sodium especially)
a handful of whole grain crackers (homemade or a brand like Kashi is good)
a banana
2 slices of homemade bread (banana, pumpkin, zucchini, etc.)
3-4 dried, pitted dates
1 cup strawberries
about 1/2 cup raw, unsalted cashews, almonds, or peanuts
1 homemade breakfast bar, like my Cherry Date Breakfast Bars (if you buy granola/energy bars pre-packaged, make sure you read the ingredient label!)
1/2 tomato, sliced, with a pinch of salt sprinkled on top
1 slice of bread, toasted, topped with 1/2 an avocado
a cup of yogurt (non-dairy for me) with a handful of berries tossed in
3-4 lettuce wraps (1 wrap is: sliced tomato, sliced avocado, and a pickle or two, wrapped in a leaf of lettuce, usually with a bit of hummus spread on the bottom)

What I Love Wednesdays

2012-07-19T15:14:00.001-04:00

Another week gone by, and I'm posting late once again. In my defense, I had to work yesterday... and make lasagna... for six people... and clean the house... so yeah. ;) I know, way too many excuses! It really just comes down to the fact that, by the time bedtime rolled around, I didn't feel like staying up late to write a post. Sorry! I hope you understand!

At least late is better than never, right? Enjoy!

1. If you were curious about caffeine content in popular coffee drinks, check this out. Very interesting!

2. This site offers a cool, easy way to create workouts that are tailored specifically to your needs!

3. I'm always on the lookout for ways to heal yourself through food. This is just another one of those awesomely beneficial lists!

4. Just because. Animals are cool!

5. Try this fun cooking chart out when you're planning next week's meals.

6. I am so excited this book is out now!! I can't wait to read it... you should read it with me!

7. Having trouble getting your metabolism to cooperate? Check out these secrets.

8. Be inspired.

9. I know I've posted Cassey's videos before, but I can't get enough! Here is a great Pilates cardio workout for the summer; it will make you sweat!

10. Mmm, this delightfully delectable "ice cream" cake would be perfect for all this hot weather we're having.

What I Love Wednesdays

2012-07-11T18:17:00.002-04:00

You may find that this week's list is a little food- and list-heavy, but don't let that deter you! These are some really great things that, you guessed it, I love! Happy Wednesday!

1. I'm really enjoying exploring this wonderful collection of recipes, meal plans, and grocery lists for 100 days of unprocessed eating!

2. This is a great resource for figuring out what constitutes a serving size. Take control of your portions!

3. Everything on the Positivity Blog is a fantastic read, but I especially like this article.

4. Oh gosh. 20 Things to Make in a Jar?! Yep. Going to buy some jars now. (I think the cupcake idea is my favorite!)

5. Here is a fun list of "Top Secret" Restaurant Recipes. Did any of your favorite restaurant staples make the cut?

6. I've found another great, mostly vegan, new-to-me blog you should absolutely check out!

7. So... Goodreads is already an awesome niche, but here is their list of book suggestions according to setting. So cool!

8. This is so exciting! Find out where your milk comes from!

9. If you're looking for a few [scientifically proven] suggestions for happiness, check this out.

10. Try this recipe on for size! It's supposed to be for Spring, but I think it would be a great Summer dish as well.

What I Love Wednesdays

2012-07-05T11:35:00.000-04:00

I want you to do something for me. Can you just close your eyes for a second and repeat this phrase 10 times? I mean, I really want you to go all out and truly believe the words, not just say them. Okay? Cool? Here we go:

"Today is Wednesday. Today is Wednesday. Today is Wednesday..."

Did you do it? Are you convinced? Not even a little bit? How about we just pretend it's still Wednesday, so I don't feel bad for making you wait an extra day for this wonderfully exciting post? Hooray! Happy 4th, America!

1. I love this article about the "perfect" body, because nobody's really perfect! Being healthy is what matters, yo. :)

2. Here are some neat ideas for using up any old maps you may have laying around the house.

3. Don't let the word "vegan" put you off: these sandwiches can be enjoyed by veggies and omnis alike!

4. This applies to everything in life, but what does it apply to for you? Do you have a specific goal in mind?

5. We often spend time focusing on plenty of other healthy habits, but sleep is one that needs practice and attention too.

6. What an awesome spice chart to help you figure out which spices go best with certain foods! You could even print it off and laminate it for your fridge!

7. Hilarious books to brighten your day! (Especially if the list of sci-fi/fantasy ones I posted doesn't tickle your fancy.)

8. Cool idea! Bring your lunch to school or work in a mason jar! Reusable, easy, and helps control portion sizes too!

9. Try this workout if you're looking for a new way to get active and tone up some trouble spots this summer.

10. It may be a little late for this year's celebration, but you have plenty of time to hone your skills on this cake for next year's Independence Day!

Double Chocolate Chip Coconut Cookies

2012-07-01T17:20:00.001-04:00

One of the words you hear most often when you're trying to get healthy is moderation. You can eat all the healthy foods you want, but if you don't watch portion sizes, unfortunately you won't end up with the results you might be looking for. It's all about moderation!

The rule I like to follow is to make sure my plate (or bowl) is made up of fist-sized servings of one protein (like tofu, tempeh, beans, or seitan if you don't eat meat; if you're an omnivore, lean meats like chicken, turkey, or fish are good choices), one whole grain (like brown rice, quinoa, whole wheat bread or pita wraps, and whole-grain pasta), and at least one kind of vegetable. As far as veggies are concerned, you can't go wrong with variety, so mix it up and add a few different kinds to each meal. Don't forget to keep up with your dark, leafy greens, such as kale, chard, lettuce, and arugula.

Some foods you should make sure you include in your diet without overdoing it would be fruit and healthy fats, like avocados, nuts, nut butters, and seeds.

All things considered, however, it's perfectly acceptable (and even encouraged!) to splurge every once in a while and have a "junk day." Eat some of the unhealthy foods you don't normally let yourself eat, but don't make yourself sick. Chips and soda come to mind. But more importantly, I'm thinking dessert!

Yesterday was my "junk day." I had two cans of Diet Cherry Dr. Pepper, Veggie Straws (kind of like Cheetos, but made with veggies and without dairy), popcorn, and way too many cookies!

These cookies.

I think I splurged a little too much, though... I felt pretty sick by the time I went to bed. Oh well. It made me want to eat extra healthy today!

In case you couldn't tell already, I'm really excited about these cookies. I found a few different recipes of somewhat similar cookies, but none that would really quench my cookie hunger, so I made my own! These Double Chocolate Chip Coconut Cookies are super moist and cake-like, with melt-in-your-mouth chocolate chips in the center. Your new challenge (and mine too!) is to eat these in moderation! I'd be curious to know how long these last for you.

Double Chocolate Chip Coconut Cookies
{vegan}
makes 32 small or about 18 large cookies

2 1/2 C all-purpose flour
1/2 C unsweetened cocoa powder
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 C vegan sugar
2 Tbs ground flax meal
1/4 C warm water
1/3 C canola oil
1/2 C unsweetened, shredded coconut
1/2 C vegan chocolate chips
1 tsp vanilla extract

1. Mix water and flax meal together in a small bowl. Set aside for 5-10 minutes. Preheat oven to 350 F. Lightly grease two baking sheets.

2. In a medium bowl, whisk together flour, cocoa powder, baking powder, baking soda, and salt. Set aside.

3. In a small bowl, whisk together sugar, oil, and vanilla. Add flax and water mixture. Pour the wet ingredients into the dry. Add chocolate chips and coconut, then mix with a spatula just until everything is combined. Chill in the refrigerator for about 15 minutes.

4. Form dough into balls and place on greased baking sheets. Press flat with your fingers (these won't spread much). Sprinkle the tops with more coconut. Bake for 9-10 minutes. Let cool on the baking sheet for 5 minutes before transferring to a wire rack.

Nutrition Facts (per serving): 129 calories; 6.3g fat; 0mg cholesterol; 73mg sodium; 17g carbs; 1.4g dietary fiber; 8g sugar; 2g protein; 12mg calcium; 1.3mg iron