Heart-Healthy Snacks

Try these snacks, certified nutritionist, health risks of sugar before your stomach starts to growl and scratch! Put your brain to eat healthy foods every day. Fulfill the promise unfilled.

"The avocado is a heart healthy alternative, rich in folate, vitamin E, C and B6, potassium and soluble fiber," according to the American Dietetic Association. "It has heart-healthy unsaturated fats, and nutrients, reducing cholesterol, promoting the vision and possibly protect against cancer.

This smoothie recipe from Laurel On Health Food is great for the skin. 

Avocado Pineapple Smoothie
(Makes 2-3 Servings)

1 ripe avocado
1 cup fresh pineapple
1½ cups coconut water, unsweetened
½ cup 100% orange juice
6 ice cubes
1 tbsp. agave nectar (optional)

Scoop out the avocado flesh to the blender. Add remaining ingredients and mix until smooth.

Certified Nutritionist Healthy Snacks

Try these certified nutritionist sugar risk healthy snacks before your stomach starts to growl and scratch! Set your mind to eat healthy food everyday. They promise to fill up without filling out.

Unsweetened Applesauce:
Serving size: 1 cup
Calories: 100
Health benefits:
Good source of antioxidant quercetin, and can protect against heart disease and cancer, prevent inflammation. Rich in Fiber and keeps your digestion on track. preventing cholesterol from building.


Make your own Applesauce: This recipe is from Laurel on Health Food.

Raw Kiwi-Raspberry Applesauce

 

1 large Fuji apple, peeled
1 kiwi, peeled
7-8 raspberries
1/2 lemon


Cut the apples and kiwi large pieces and place them in a food processor or blender. Cut the lemon in half and squeeze the juice of one half on top of the fruit. Blend or process until smooth consistency high. Serve at room temperature or chilled.


Tip 1: Use organic products if possible. Tip 2: I used a Fuji apple, but you can use any juicy apple that you like. Tip 3: You can store this sauce in the refrigerator in a container with a lid for 1-2 days.

Camping In Adirondacks

This post was originally published as Adirondacks Camping by Laurel on Health Food blog.

Last weekend I went camping in the Adirondacks in upstate New York. Goodness, it was such a beautiful weekend. Perfect weather (sunshine and breezes), great company, canoes, camp fires, and lots of fresh air for me to breathe in. It was a great escape from the city, even if just for the weekend.

I took a bunch of healthy food on the trip to share with my friends. My big pot of vegetarian chili was a hit, and our group ate it all weekend long. I made it with tomato sauce, vegetable stock, 3 kinds of beans, mushrooms, zucchini, tomatoes, onions, garlic, corn, and lots of spices. I also brought hummus and red bell peppers for snacks, avocados, and my friends brought peanut butter and whole grain bread, coffee, peaches, eggs, pasta, and oatmeal with blueberries and honey for our breakfast. We also noshed on lots of beer, wine, and potato chips because it WAS a vacation. But, for me it’s all about having lots of healthy foods around to balance things out. The whole weekend was a big success and we’re already dying to go back.

Looks good, huh? I’m not an experienced camper but I am big on being organized and prepared…especially when I’m out of my element. The chili ended up being a perfect camping food and something I will definitely do again.

Breakfast of eggs with chili and avocado next to oatmeal with blueberries.

The view from our campsite at sunset.

Vegetarian chili and spaghetti to warm us up at night.

Hummus and raw yellow bell peppers for a snack.

Me standing on the dock, happy to be breathing in lots of fresh air.

Oatmeal, blueberries, cinnamon, honey, and a dab of peanut butter.

Brooklyn Big Sandwich

This post was originally published as Brooklyn Bowl by Laurel on Health Food.

I went bowling with a bunch of friends last weekend at Brooklyn Bowl. My boyfriend and I showed up starving, so we went straight for the menu and ordered some food. I was pleasantly surprised at the menu selection, including lots of veggie options for me. I chose the “Veggie Buster” sandwich and found out that the name really holds up.

It was a HUGE sandwich with fresh mozzarella cheese and every roasted vegetable I could think of including arugula, tomatoes, olives, mushrooms, artichoke, onion, red pepper, and more. I only ate a little bit of the cheese, but gobbled up all the veggies. I don’t know if the picture does it justice, but it was so huge that I only ate half of the sandwich and the nice fresh greens salad served on the side. I took the rest home for leftovers. Everyone who walked by was like, “Daaaaang that is a big sandwich….looks good.”

What a nice surprise from a bowling alley! Brooklyn Bowl really is a huge step up from the rest. Our server took good care of us all night and even brought our bowling shoes over for us so we didn’t have to stand in line, haha.

Foods nutritionists recommend

This post was originally published as The Food-Mood Connection by Laurel on Health Food.

The Seattle Times reports that the food we eat directly affects the mood we’re in. In her book, “The Good Mood Diet: Feel Great While You Lose Weight”, registered dietician Susan Kleiner writes that, “what and when we eat directly affects mood. And our mood not only affects what we choose to eat, but how our body responds to that food.” Then ten foods nutritionists recommend eating to enhance your mood are: milk, oily fish, strawberries, spinach, sweet potatoes, turkey, brazil nuts, low-fat yogurt, foods or drinks with caffeine, and cottage cheese.

Risk of cardiovascular disease

This post was originally published as Cut Belly Fat w/ Tart Cherries by Laurel on Health Food.

Natural News posted a new cherry study from the University of Michigan. Researchers found that adding tart cherries to your diet may help reduce your risk of cardiovascular disease and metabolic syndrome. The study fed mice one of two diets: a high fat, moderate carbs diet (45% calories from fat, 40% calories from carbs) OR a low fat, high carbs diet (10% calories from fat, 75% calories from carbs).

Mice that were given added cherry powder to either diet had an 11% reduction in cholesterol after three months. In addition, the mice who had cherry powder had 54% body fat compared to 63% body fat in the mice that did not eat cherry powder. Most of the fat reduction was around the belly area of the mice.

The mice that ate cherry also had a 40% reduction in the TNF-alpha inflammation marker and 31% reduction in the IL-6 inflammation marker. The researchers found that “the activity of the genes producing these two compounds was reduced in the mice, suggesting that tart cherries may reduce inflammation at a systemic level.” (Natural News)

If you’re interested in learning more about tart cherries, check out this great informational page on About.com’s alternative medicine site: What are Tart Cherries and Tart Cherry Juice?

You can probably find tart cherries at your local health food store. I also searched online and found them on Amazon. You can get dried tart cherries, tart cherry juice, etc. I also wasn’t surprised to find tart cherries in a pill form.

Update: This article was featured on the Total Mind and Body Fitness Blog Carnival 98.

Boost your immune system

This post was originally published as Boost Your Immunity by Laurel on Health Food.

Women’s Health Magazine reports that some food and drinks will boost your immune system and help you avoid getting sick.

• Chamomile tea – polyphenols in the tea increase antibacterial blood activity
• Steel-cut oats – packed with beta-glucans (fiber) that activate white blood cell activity
• Salad dressing w/healthy fats (ex. olive oil & balsamic vinegar) – fat is essential for the body to absorb cartenoids (the antioxidants that improve your immunity)
  Tip: Do not choose “fat free” dressings. Your body needs healthy fats to absorb the powerful antioxidants.
• Whey protein (ex. whey protein powder or yogurt) – contains an amino acid called cysteine which converts into an antioxidant (glutathione) to protect your cells against bacterial or viral infections
  Tip: Don’t drain the clear liquid at the top of your yogurt carton, just stir it back in. The liquid is pure whey protein!
• Tomato – lycopene acts as an antioxidant to protect white blood cells from free radical damage
• Butterbur - herbal supplement that helps fight allergies
• Gatorade – increases immune response during intense exercise
• Wine – ethanol, organic acids, and low pH in wine can stop E. coli, listeria, and salmonella before they make you sick
• Hot sauce – capsaicin, a compoind in chili peppers, may improve immunity by increasing your number of antibodies and helping to remove toxins from your system

Read the entire “Immunity Diet” article here. Women’s Health includes reputable studies to back up their choices of immunity-boosting food and drinks.

Veggie Bean Soup

This post was originally published as Feel Better Veggie Bean Soup by Laurel on Health Food.

I made an all veggie soup last week and it came out pretty good. I wasn’t in love with it (I thought I made it too spicy), but my boyfriend seems to think it’s super yummy, so I figured it was worth a share. I can tell you one thing, this soup is super nutritious and filling. Beans are full of complex carbohydrates and fiber, which means they give you long-term energy and satisfaction. This is also a great soup to make when you’re feeling sick. I was a little under the weather last week after returning from a trip to Florida where one of my friends got married. All these vegetables and fresh broth, coupled with lots of sleep, got me feeling better in no time.

Feel Better Veggie Bean Soup

1 pack of mixed beans (such as 10- or 12-bean soup)
1/2 yellow onion, chopped
4 cloves garlic, chopped
2 carrots, peeled & chopped
2 celery stalks, chopped
2 tomatoes, chopped
1 can tomato puree (reduced sodium)
3 poblano chili peppers, chopped
6 kale leaves, chopped
6 cups vegetable broth (reduced sodium)
2 bay leaves
2 tbsp. extra virgin olive oil
1 tbsp. fresh thyme
Salt & pepper

Soak the beans overnight in the refrigerator. Drain the beans and put them in a big soup pot. Cover with water and bring to a boil. Lower the heat and simmer for about 1 hour. When the beans are done, drain in a colander and set aside.

Heat olive oil in your soup pot over medium-low heat and add the onions, carrots, celery, chili peppers, garlic, thyme, and a little salt and pepper. Allow veggies to cook together for about 7-10 minutes, stirring frequently. Add the tomatoes, kale, bay leaves, and tomato puree and cook for another 10 minutes, stirring frequently.

Puree about half of the beans in a food processor and then add them to your vegetables in the soup pot with the rest of the whole beans. Pour the vegetable broth on top and bring to a boil. Reduce heat and simmer for about 20-30 minutes. Remove bay leaves and season with more salt and pepper to taste.

Tip 1: Try a dollup of organic sour cream on top or a sprinkle of parmesan cheese to boost the flavor. Tip 2: For even more flavor, you could make this soup in a slow cooker…in fact I am definitely making it in a slow cooker next time around.

Tofu Marsala Recipe

This post was originally published as Tofu Marsala by Laurel on Health Food blog. 

I used to work in an Italian restaurant back in the day, and the chicken marsala was always one of my favorite things to eat after a long day of work. I made a tofu version on Sunday night that came out pretty tasty. It includes lots of mushrooms and tomatoes and also a healthy portion of fresh basil leaves. I am so excited that our house basil plant is looking healthy again after almost dying this winter. It’s so freaking convenient to have fresh herbs growing indoors during the spring and summer.

Tofu Marsala
(makes about 4 servings)

1/2 box linguine
1 block firm tofu
2 tbsp. extra virgin olive oil
1 cup marsala wine
1/2 cup coconut milk
1/2 cup marinara sauce
1 cup vegetable stock
3 cloves garlic
2 cups baby portobello mushrooms
1 big handful fresh basil leaves
2 cups tomatoes
Salt & pepper (optional)

Clean and remove the stems from the mushrooms and cut them into slices. Finely chop the garlic and basil. Cut the tomatoes into small bite-sized pieces. Set all the vegetables aside.

Drain the liquid off the tofu and press out any excess liquid with paper towels. Cut the tofu into small rectangles or cubes. Heat up the olive oil in a deep sauté pan or cast iron skillet over medium-high heat and add the tofu to the pan. Cook for a few minutes on each side until the tofu is golden brown. Remove from heat and drain on paper towels. Set aside. Do not wash your pan yet.

Cook the linguine according to the instructions on the box. Set cooked pasta aside and drizzle a little oil on top to keep it from sticking.

Add the garlic to the same pan that you used to fry the tofu. Turn up the heat to medium-low and cook for a minute or two, stirring frequently. Add the mushrooms, tomatoes, and basil to the pan and pour the marsala wine on top with a sprinkle of salt and pepper. Turn heat up to high and allow the wine to reduce for a couple of minutes. Add in the vegetable stock, marinara sauce, and coconut milk and continue to cook over high heat for another couple of minutes until the sauce thickens.

Once the sauce is done, add in the tofu and your desired amount of pasta. Mix it around to coat the noodles and tofu with the sauce. Serve immediately.

Tip 1: I like to eat this dish with a fresh green vegetable like asparagus. Tip 2: Use a whole grain pasta or gluten-free quinoa pasta to make this healthier. I used quinoa pasta for my dinner (see pictures).

Top 10 Healthy Foods

This post was originally published as 10 Foods You Should Really Try by Laurel on Health Food blog. 

Men’s Health Magazine produced a list of “The Ten Best Foods You Aren’t Eating“. Here are their choices for the superfoods that rarely make it into our shopping carts-but should. The article also contains helpful information about how you can include each of these foods in your diet.

1. Beets – contain lots of folate and betaine, reduce risk of heart disease, may fight cancer

2. Cabbage – contains sulforaphane to reduce free radicals and cancer risk

3. Guava – high in lycopene to fight prostate cancer, also high in potassium and fiber

4. Swiss Chard – carotenoids protect your eyes from damages of aging

5. Cinnamon – reduces blood sugar and LDL cholesterol

6. Purslane – highest amount of omega-3s in any plant source, and melatonin inhibits cancer growth

7. Pomegranate Juice - lowers systolic blood pressure and improves blood flow, high in vitamin C

8. Goji Berries – potent in antioxidants, reduces insulin resistance

9. Dried Plums – antioxidants fight free radicals that cause cancer

10.  Pumpkin Seeds – high magnesium, linked with living a longer life

Crackers Giveaway

This post was originally published as Mary’s Gone Crackers Giveaway by Laurel on Health Food blog. 

A few weeks ago I was at Whole Foods doing some grocery shopping and got the chance to try some snacks from Mary’s Gone Crackers. I thought their name was cute, but I was instantly intrigued by their pretzel-type snacks flavored with curry. I love anything curry, so I tried the snacks, and instantly loved them. They were super crunchy and kinda spicy with that great curry flavor I am always craving. Since then I’ve had a chance to try all of the Mary’s Gone Crackers products, and am thrilled to share my review and a giveaway of 3 products.

All Mary’s Gone Crackers products are organic, wheat-free, and gluten-free. They are made with healthy whole grains and seeds such as quinoa, flax seeds, brown rice, sesame seeds, and chia seeds. Sweet!

Cookies
The cookies come in 4 flavors: Chocolate Chip, Ginger Snap, N’Oatmeal Raisin, and Double Chocolate Chip. My favorite is the chocolate chip, because let’s face it, I’m just a sucker for a chocolate chip cookie. My second favorite is the N’Oatmeal Raisin. They are dense, soft, and chewy. The Double Chocolate Chip flavor has a strong cocoa taste (for the dark chocolate lover). The Ginger Snaps were quite a bit crunchier than the other cookies, so I like them best with a glass of almond milk.

Mary's Gone Crackers, assorted cookies

Crackers
The crackers come in 5 flavors: Original, Caraway, Herb, Onion, and Black Pepper. All the crackers look about the same but have subtly different flavors that make each one unique. They are all thin and crunchy and taste great with hummus, bean dips, or mashed avocado and veggies. My favorite flavors are the Caraway and Onion. The caraway tastes like rye bread (yum) and the onion has a sweet roasted onion flavor that makes you want to go back for more.

Mary's Gone Crackers, assorted crackers

Sticks & Twigs
The sticks and twigs come in 3 flavors: Sea Salt, Curry, and Chipotle Tomato. They kind of resemble pretzels but are even crunchier thanks to lots of whole flax seeds and sesame seeds. I went crazy for the curry flavor which I dunked in hummus for afternoon snacks. The sea salt was also a favorite, with just a touch of salty flavor that’s not overbearing. The sticks and twigs are perfect for someone who loves super crunchy snacks.

Mary's Gone Crackers, assorted sticks & twigs

Announcing a giveaway! To submit your entry to win Double Chocolate Cookies, Chipotle Tomato Sticks & Twigs, and Black Pepper crackers from Mary’s Gone Crackers, complete one or all of the following actions (to earn up to 3 entries):

• Leave a comment here telling me which of the Mary’s Gone Crackers products you want to try the most (check out their website for a full list of products).
• Share this giveaway on Twitter and include @LaurelMoll and the link to the giveaway in your tweet. Please leave me a comment to let me know you’ve done it.
• Share this giveaway on Facebook and include a link to this giveaway. Leave me a comment with a link to your FB post.

All entries must be complete by Wednesday April 27th, 2011 at 11:59pm EST. Each entry will be put in a bag, and I’ll pull out a name for the winner. If you win, I’ll contact you by email to ask for your full name and address to ship you the snacks. Open to U.S. residents only. Good luck!

Mary's Gone Crackers Giveaway (Double Chocolate Cookies, Chipotle Tomato Sticks & Twigs, and Black Pepper Crackers)

 

Healthy Gifts Ideas

This post was originally published as Healthy Holiday Gifts by Laurel on Health Food blog. 

Have you been slacking on your holiday gift shopping? I can’t believe it, but I actually finished shopping early this year. I’m so proud of myself. But, everyone else I know is just getting started. I’ve definitely been there. So, here are a few gift ideas for the health lovers in your life.

• One Lucky Duck Cookie Gift Set – These delicious cookies are raw, organic, and vegan. Eat set contains 6 Gingerbread Cookies, 6 Chocolate Chip Cookies, 6 Chocolate Cherry Macadamia Cookies, 6 Striped Cinnamon Squares, and 6 Sugar Cookies. Plus, they are handmade and come in a pretty box and bow! Follow @OneLuckyDuck on Twitter so you know when they offer free shipping and discounts. December 15th is last day for guaranteed Christmas delivery.
• Sweet Snacks Gift Package – Sunfood put together this perfect little gift set for someone who needs healthy treats to bring to work or anywhere on-the-go. It includes raw chocolate, energy bars, lemon cookies, etc. for only $29.99 in a free tote bag.
• Organic Teas and Teapot – Give someone a variety of teas to start the year off right, and include a new teapot for your friend who is new to tea drinking. I love The Republic of Tea brand of teas and Hues-N-Brews teapots.
• Royal Riviera Pears – My Mom got a box of these pears one year and I ate the whole box. They were the best pears I’ve ever had. Super juicy and decadent.
• Vita-Mix Blender – Looking for a high-end gift for someone special? A Vita-Mix blender is the best blender on the market and can make anything from soups to sorbet.
• Wild Caught Salmon, Blueberries, Dark Chocolate - I had a chance to test the foods from Vital Choice about a month ago at a demonstration here in NYC, and everything was high-quality and fresh. I was really impressed with their products, especially the fresh taste of the salmon. If you’ve got the cash flow to spare, here’s a great gift set you can give to a family.
• Grill pans or grill baskets – Encourage friends and family to get cooking with a grill pan that goes right on your stovetop or a grill basket that allows you to cook sliced vegetables right on top of a grill without using skewers.
• Glass Dharma Straw – These durable glass straws are perfect for the person who loves to make homemade smoothies, juices, and shakes. They sell for under $10 and come with a lifetime guarantee. So fabulous and it saves waste on plastic!
• toLiveby T-shirt – This sweet little t-shirt company uses organic, recycled, and socially responsible materials to make their super soft tees. I have the dark blue “Eat Real Food” t-shirt and it’s a favorite. So soft and I love the v-neck.
• ThinkFood Cookbook – This cookbook is full of brain healthy recipes from 50 bloggers, including a recipe from me!

I hope you enjoyed these healthy gift ideas (<— see 2008 post at link). Please leave comments if you have other ideas to share.

Flavor and nutrition

This post was originally published as Spicy Mushrooms & Kale by Laurel on Health Food blog. 

Vegetables are anything but boring if you spice them up and avoid overcooking, leaving them crunchy and colorful. Here’s a quick and easy veggie dish you can make anytime. It takes 10 minutes to prepare. Vegetable stock and red pepper flakes are two of my favorite ingredients to use for a boost of flavor and nutrition.

Spicy Mushrooms & Kale
(makes 2-4 servings)

2 portobello mushroom caps
1 bunch kale
1 tsp. red pepper flakes
1 tbsp. extra virgin olive oil
1/2 cup vegetable stock (low sodium)
Salt & pepper

Cut portobello mushrooms into long slices (about 1/2 inch wide). Remove kale leaves from the stems and rip or cut up into smaller pieces. Heat up a grill pan (or sauté pan) over medium-low heat and drizzle olive oil in the pan. Add mushrooms slices and cook for 1-2 minutes on each side until they begin to brown. Add kale leaves to the pan, covering the mushrooms. Pour in vegetable stock, turn the heat up to medium-high, and cover with a lid. Steam for 2 minutes. Remove the lid, and add red pepper flakes and a sprinkle of salt and black pepper. Stir everything together and allow liquid to evaporate in the pan for about 1 minute before serving.

Tip 1: To save more time, look for pre-sliced portobello mushrooms in your grocery store. Tip 2: Make sure to give kale a long rinse before cooking. The curly leaves tend to hold trapped dirt and grit that you don’t want to sneak into your food. Tip 3: To make this dish more filling, try adding toasted walnuts or cashews.

More vegan dishes

This post was originally published as Cornbread Muffins by Laurel on Health Food blog.

Every now and then it’s fun to make a big batch of muffins to have for breakfast. This morning I tried Alex Jamieson’s recipe for Cornbread Muffins from her Living Vegan for Dummies book. Wow, they were so fluffy and moist! Next time I’ll definitely make a double recipe so I can save a batch in the freezer. To see the recipe you can pick up a copy of the book on Amazon, or preview a copy on Google Books. Her cornbread muffins recipe is actually available in the book preview at this link. Scroll through until you see it.

These are great for breakfast, but would also be perfect for holiday dinners or anytime you want a muffin. We scarfed ours down this morning with a spicy butter I made using Earth Balance (vegan) butter and chopped fresh red chili.

I made a few substitutions in the recipe. Feel free to do what I did, or create your own substitutions.

• I used maple sugar (found at the health food store) instead of sucanat or turbinado sugar
• I used unsweetened almond milk instead of soy, rice, or hemp milk
• I used safflower oil instead of canola oil

If you’re at all curious about vegan cooking, Living Vegan for Dummies is a wonderful place to start. It explains the basics and will give you tons of ideas about how to incorporate more vegan dishes into your daily diet in a delicious, no-fuss kind of way.

Seitan Burritos Recipe

This post was originally published as Seitan Burritos by Laurel on Health Food blog 

I’ve been having lots of fun trying out different substitutes for meat and dairy. This weekend I bought ground seitan from Whole Foods and prepared these super easy burritos with fresh salsa for Sunday brunch. They came out great and were very filling. I used leftover salsa that I made on Friday with tomatoes, red onion, cilantro, red chili pepper, and garlic. If you don’t feel up to making your own fresh salsa, just pick some up from the refrigerated section of your grocery store.

Seitan Burritos
(makes about 4 burritos)

1 package ground seitan
1 green bell pepper
4 whole-grain tortilla wraps
1 can refried black beans
1/2 yellow onion
1 tbsp. extra virgin olive oil
1 tsp. cumin
1 tsp. chili powder
1 tsp. nutritional yeast
1 cup fresh tomato salsa
Salt & pepper
Hot sauce

Chop up the onion and green pepper into strips and drop them in a sauté pan with the olive oil over medium heat. Allow the onions and peppers to cook for a few minutes, then add in the ground seitan and stir. Sprinkle in the cumin, chili powder, nutritional yeast, and a dash of salt and black pepper. Mix well and continue to cook for about 5 minutes, stirring frequently. Meanwhile, warm up your tortillas and refried black beans in the oven or microwave. Spread a healthy portion of the beans on each tortilla, top with the sautéed seitan, peppers, and onions, and about a quarter of a cup of salsa. Drizzle a little hot sauce on to taste. Wrap up into a burrito and serve immediately.

Tips: Nutritional yeast can be found at your local health food store. Full of protein and B vitamins, it’s a healthy spice  that adds a rich, cheesy flavor. You can also try adding diced avocado to this dish for a super creamy texture.

Possible digestive-related disorder

This post was originally published as Improving Digestion by Laurel on Health Food blog

Digestive problems are widespread, and many people have no clue how to address them. It can be confusing to figure out what our bodies need and even more confusing to determine what foods (if any) cause us digestive discomfort. Digestion is a long and complicated process, and you can buy books explaining every possible digestive-related disorder or disease such as irritable bowel syndrome or celiac disease (gluten allergy).

If you have any type of regular, ongoing digestive issue, your best bet is to talk to a health coach, nutritionist, or a doctor with experience in this area. You want to figure out what is causing the problem, not just jump to antacids or a prescription drug that will hide your symptoms. Here are a few common triggers for digestive discomfort. Try keeping a food diary for a week to see if any of your discomfort happens after:

• Consuming dairy products
• Consuming gluten
• Consuming sugar
• Consuming very spicy, acidic, or greasy foods
• Experiencing stress and anxiety

Here’s a few holistic tips for improving your digestion. You can try these out in addition to talking with a professional.

• Eat at a slower pace. Chew your food more times than you normally would and put your fork down in between bites to breathe.
• Take probiotic supplements. (Read “Probiotic-Packed Foods and Supplements That Really Work“)
• Take digestive enzymes with every meal.
• Eat mostly whole, unprocessed foods.

In addition, check out this article by Mark Hyman on the Huffington Post. He’s a top health expert and a go-to guy for digestive issues.

Sun Chlorella Giveaway

This post was originally published as Sun Chlorella Superfood Giveaway by Laurel on Health Food blog

I first learned about superfoods from nutrition expert David Wolfe at an lecture during my health coach training in 2009. David calls superfoods “the food and medicine of the future,” and they are just that—an exciting group of disease-fighting, nutrient-dense foods that people are only just beginning to hear about. My favorites have always been raw chocolate (cacao) and coconut, but recently I’ve been learning more about some of the microalgae such as chlorella, spirulina, and AFA blue-green algae. Luckily, I just got the chance to try a bunch of chlorella products from a company called Sun Chlorella USA.

Chlorella has more chlorophyll per gram than any other plant on earth! Like all nutrient-dense superfoods, chlorella has been touted by nutrition experts for its amazing health benefits including (but not limited to): improving digestion, relieving inflammation, strengthening the immune system, promoting healing, detoxing the body, and reducing symptoms of diabetes, cancer, arthritis, AIDS, viral and bacterial infections, hepatitis, and more. Chlorella is also a potent source of healthy omega-3 fats, making it effective at lowering cholesterol.

I’ve been taking Sun Chlorella’s tablets and granules as a supplement to my diet for over a week now, and I’m doing great so far. I love having the granules around to add to smoothies and fresh juice. See Day 4 of last week’s vegan blogathon for a picture of the berry smoothie I made with chlorella, coconut milk, blueberries, and strawberries. Yum. I got a major “buzz” after drinking that smoothie as I often do after consuming superfoods. By “buzz” I mean a burst of energy and a wonderful clear-headed feeling.

Announcing a new giveaway contest!

To submit your entry to win a box of free Sun Chlorella products (including a 20-day supply of Sun Chlorella A tablets, a 20-day supply of Sun Chlorella granules, and a gift bag of Sun Chlorella product samples), leave a comment on this post describing how you would use Sun Chlorella granules in your daily diet. For example, you could post a smoothie recipe or just list ideas for how you would eat them on a daily basis. Note: There’s a picture of the granules below. All entries must be submitted by Friday April 15th, 2011 at 11:59pm EST. The person with the best answer will be chosen as the winner and contacted by email. If you win, I’ll need your full name and address to give to Sun Chlorella so they can ship you the products. Open to U.S. residents only. One entry per person. Good luck!

Sun Chlorella granules packets and box of tablet supplements

Sun Chlorella granules (left) and tablets (right)

Sun Chlorella Product Sample Gift Bag

Transitioning to eating vegetarian or vegan

This post was originally published as 7 Days of Eating Vegan by Laurel on Health Food blog

Last week I ate vegan food for 7 straight days and documented all of it here at Laurel on Health Food. I posted a few recipes of my own, tried some frozen/prepared foods, and featured lots of vegan fare from local NYC restaurants. Overall, I felt great. My digestive system was on point and I felt light, fresh, and clear headed. I’ve been eating more and more like a vegetarian for the past couple of years, but I was inspired to try the full vegan route after recently reading Eating Animals, Living Vegan for Dummies, and The Kind Diet. Those books were life changing for me, and I’m absolutely convinced that reducing or eliminating our consumption of animals is the best thing we can do for the health of our bodies and the health of our planet. If we don’t make changes now, when will we? Transitioning to eating vegetarian or vegan takes time and effort, but these days we have more and more vegetarian options available! I hope you all enjoyed my vegan blogathon and that it inspired you to try something new.

• Day 1 (potato soup, granola & fruit, asparagus & pine nuts, tempeh reuben)
• Day 2 (black & white sesame tofu, veggie burger, pad thai, pizza)
• Day 3 (coconut yogurt, almond butter toast, mushroom hummus wrap, quinoa salad)
• Day 4 (bean & rice burrito, chlorella smoothie, veggie sushi, chocolate PB cups)
• Day 5 (breakfast biscuits, veggie sausage, coconut ice cream, falafel pita)
• Day 6 (vegan BLT, peanut butter oatmeal, penne bolognese)
• Day 7 (Thai lettuce wraps, mallomar, tapas, spicy vegetables)

Here’s a few more of my vegan-friendly recipes you may like:

• Black Bean Soup w/ Avocado
• Jamaican Jerk Tofu
• Hearty Grilled Veggie Sandwich
• Spicy Mushrooms & Kale
• Grilled Pineapple w/ Vanilla Coconut Ice Cream & Cacao Nibs

To read about my other blog marathons, see also:

• 7 Days of Healthy Eating Out
• 7 Days of Healthy Desserts
• 7 Days of Cold Weather Recipes

Vegan BLT Recipes

This post was originally published as Day 6 : Eating Vegan by Laurel on Health Food blog.

It was cold and overcast yesterday which put me in the mood for oatmeal. I tried something new by stirring in a tablespoon of crunchy peanut butter and adding pieces of banana as a topping. Wow, I am definitely gonna do that again! It was so good! If you’re a peanut butter fan, this is a perfect way to flavor up your oatmeal. I ate it with a bunch of grapes on the side and a big glass of water (after my morning black tea, of course).

At lunch I made a BLT sandwich using Smart Bacon. I was a little nervous to try it because I’m not usually a fan of fake meats. I’d rather just have vegetables look like vegetables, ya know? But this is vegan week and I thought I should try it out. The good news is that the BLT was delicious! I’m not sure I’d ever eat the Smart Bacon on its own, but it was great in the sandwich and provided a nice crunchy element. (see my vegan BLT recipe below)

After such a long hard week of work, I didn’t feel like eating out anywhere for dinner. I just wanted to plop down on my couch and do nothing. So, I picked up takeout from a vegan restaurant I’ve been wanting to try called Blossom and brought it home where I could really relax. While waiting for my food to be ready, I ordered a fresh green juice from the bar. It had spinach, cucumber, apple, lemon, and ginger. It was so energizing, and you just can’t beat fresh juice! My entree was Penne Bolognese made with minced seitan, basil marinara, and Italian blend tapioca cheese. It was really good, but I added a few red pepper flakes half way through to give it some spice. It had been so long since I had a big bowl of pasta, so that was definitely a treat.

As with the days earlier in the week, I snacked on peanuts and almonds throughout the day and made an extra effort to drink lots of water.

Vegan BLT

Vegan BLT (pictured here with Kumato brown tomatoes and mesclun greens)

2 slices whole grain bread
1 clove garlic
1 tbsp. Vegenaise
1 tsp. extra virgin olive oil
3 slices Smart Bacon
1/4 avocado
1 handful spring greens
Slices of tomato
Salt & pepper

Slice up the tomato and avocado and set it aside. Pour the tsp. of olive oil in a saute pan and turn the heat up to medium. Place the Smart Bacon in the pan and cook for about 3 minutes total, turning half way through. Meanwhile, toast your bread. When the bread is done toasting, smash the clove of garlic and rub it on all sides of the bread for extra flavor. Spread the Vegenaise on and pile a handful of greens and slices of tomato and avocado on top. Add the Smart Bacon when it’s done and sprinkle on a little salt and pepper.

Tip 1: I used Kumato brown tomatoes and mesclun greens that I found at Whole Foods, but use any tomatoes or lettuce that you like. Tip 2: Watch the Smart Bacon closely. It’s easy to burn and does not taste good when it turns black! (not like regular bacon)

More pictures from the day…

Peanut Butter Oatmeal with Bananas and Grapes

Organic Santa Cruz Peanut Butter

Fresh green juice from Blossom (bad lighting...sorry)

Penne Bolognese from Blossom NYC

Healthy Snacks with Tangerine

This post was originally published as Day 7 : Eating Vegan by Laurel on Health Food blog. 

Last day of the week! It’s been fun sharing all my meals with you for these 7 days. Tomorrow I’ll be posting a summary of my thoughts on this vegan blogathon, so keep your eye out for that.

I slept in yesterday morning, so I only ate a banana for breakfast before I went to dance class. I never like to eat too close to exercising, because it slows me down and tends to upset my stomach. I brought some coconut water and mixed nuts as a snack to have during my break between classes. They helped temporarily delay my hunger…but by the time I was done, I was starving for lunch!

I headed for One Lucky Duck, my favorite raw/vegan takeout in the city, and ordered the spicy thai lettuce wraps and a mallomar for dessert.  The lettuce wraps came with mango, pea shoots, carrot, cabbage, cashews, basil, mint, cilantro, and a tamarind sauce. They were delicious and fun to eat with my hands. The mallomar was a chocolate coated pecan cookie with vanilla cream, and let me tell you, it was heavenly! I washed it down with their free filtered spring water.

After running errands, I came home and snacked on some hummus, spinach-walnut pesto, and tomato bruschetta. I ordered it from Blossom the night before (see Day 6), but was too full to eat it after my big bowl of pasta. It was fresh and filling, but I honestly thought the hummus and pesto didn’t have enough flavor or spice. Maybe they both just needed salt? Either way, I ate it. Was just happy to have healthy food in my belly.

My favorite Thai food restaurant was closed for renovations, so my boyfriend and I tried Cafe Con Leche for dinner instead. I  ordered a Corona and a vegetable dish with a spicy red sauce, broccoli, cauliflower, peppers, and onions. It came with a bunch of fried plantains on the side. Nice way to end off my week.

I’ll be back tomorrow for the summary of all 7 days! See also Day 1, Day 2, Day 3, Day 4, Day 5, and Day 6 of this blogathon.

Snacks for my break between dance classes

Spicy thai lettuce wraps from One Lucky Duck

Mallomar from One Lucky Duck

Fresh spring water from One Lucky Duck

Crostini Tapas from Blossom

Spicy vegetables at Cafe Con Leche

Fried plantains at Cafe Con Leche