Vegan potato Curry

 

Servings: 4| Prep: 10min|Cook: 1Hour

Ingredients

5-6 Medium red or gold potatoes

1 can full fat coconut milk

1 Tbsp. Red curry paste

1 bag frozen diced carrots & Pea blend

¼ yellow onion, diced

1 clove garlic

2 cups dry Brown rice

Seasonings: Curry powder, sea salt, black pepper, basil, bay leaves, cayenne pepper

Directions

  1. Cook rice and set aside for later
  2. Cube potatoes then dice onion and garlic.
  3. In large skillet add high heat oil like avocado oil and turn stove to medium/high heat. Once hot add onion, potato, garlic and seasonings minus the bay leaves and curry powder. Cover and cook for 1-2 minutes. Add curry paste and cook 1-2 more minutes
  4. Add coconut milk and Carrot & Pea blend and simmer for 20-30 min medium heat or until the potatoes are tender and sauce has thickened.
  5. remove from heat and enjoy!

Vegan Chipotle Chilli

 

Servings: 4 | Prep time: 10 min | Cook time: 40 min

Ingredients

½ Yellow Bell Pepper

½ Red Bell Pepper

½ Yellow Onion

2 Cloves Garlic

12 oz. can of chipotle peppers

2 field roast chipotle vegan sausages

1 can back bean, Drained

1 can red kidney beans, not drained

1 can pinto beans, not drained

2 can fire roasted tomatoes

Seasonings: Sea Salt, Smoked black pepper, basil, oregano, chili powder, Chipotle Chili powder, paprika

Directions

  1. Dice bell peppers, onion, and garlic and one chipotle pepper. Slice field roast sausages into bite size pieces.
  2. Oil pot using a high heat oil like Avocado oil and set to medium/high heat. Once hot added ingredients from step 1 and seasonings.
  3. Once onions are translucent and sausage has browned add the sauce from the can of chipotle peppers and let simmer on medium heat for 3-5min.
  4. Add beans, tomatoes, and more chili powder if necessary. Simmer on medium heat for about 30 min stirring occasionally.
  5. Remove from heat and enjoy!

 

Alkalinity & Acidity:The basics

 

What is Alkalinity and Acidity?

Alkalinity or alkaline is having the properties of an alkali, or containing alkali; and having a pH greater than 7. Acidity or acidic is having the properties of an acid, or containing acid; having a pH below 7. Potential Hydrogen otherwise known as pH is the measure of alkalinity or acidity of a solution with a pH of 7 considered neutral. Our blood is slightly alkaline with a pH ranging between rough 7.35 – 7.45. Your stomach is acidic with a pH of about 3.5 or below. You can test your pH by your urine and saliva using test strips that you can pick up at your nearest pharmacy.

How does an pH affect my body?

Now that you know what pH is you can better understand how it affects the body. With everything you must have balance and the same is true in regards to alkalinity and acidity, we must have both for a fully functioning body. Take for instance the stomach, it is acidic because of its role in the breaking down food for the body.The stomach could not do it’s job if it was alkaline.  The blood however is Alkaline because of its role in delivering Oxygen throughout the body. This is why you may hear some refer to alkalizing the body as oxygenating the body. If a body becomes too acidic then your body can suffer from Acidosis. Beyond suffering from Acidosis there are other issues with the body that are either directly or indirectly linked to having an highly acidic body. These include; kidney stones, osteoporosis, high blood pressure, heart disease, thyroid issues, and cancer.

How can I alkalize my body?

To alkalize the body you will want to start first by decreasing the amount of acidic food that you consume. Animal foods and their by products as well as starches are two of the main acid forming groups that you will want to reduce your intake of if you are trying to alkalize the body.  While removing the acidic food from your diet increase your intake of alkaline foods. These are going to be your green leafy vegetables, herbs, peppers, fruits, water from coconuts, dates and more. If you want more of a detailed list The Alkaline sisters has a nice chart here.

Is Alkaline water worth my money?

This is a loaded question. If you consume a highly acidic diet then it may not be worth it to spend the money on alkaline water over regular distilled water. Alkaline water will not reverse an acidic diet and this is because alkaline water by itself can not alkalize the body. With that being said if you are already eating a diet high in alkalizing food then alkaline water may not be a necessity either, but it can definitely be a great item to supplement your diet with. So in short Alkaline water cannot fix an acidic diet but can supplement an alkaline diet.

How to read a nutrition label

 

A brief history of the nutrition label

The idea of a nutrition label is relatively new in regards to how long packaged food has been around. In 1990 The Nutrition Labeling and Education Act was passed, this provides FDA with specific authority to require nutrition labeling of most foods. This also required that all nutrient content claims and health claims be consistent with agency regulations (read here). On May 27, 2016 the FDA made some updates to the traditional nutrition label that we are used to seeing in an effort to help consumers better understand what all is included in the product before purchase.You can read more about that here. It is also important to note that produce that is not pre-packaged is not required to have a nutrition label on it.

Navigating the nutrition label

To read a nutrition label you can start at the top of the label. This is where you will find out what a serving size of the product is, how many servings per container, and two different measurement types of that serving size(grams, ounces, cups, etc).  Knowing this can help determine personal serving sizes especially if your macros do not allow for a full portion of the product. This is also important because all of the percentages listed out for the calories, macros, cholesterol, sodium, vitamins, and minerals will be per serving.  Recently more products have started including nutritional information for the entire package adjacent to that of the serving size. After the serving size of a product you will see the calories per servings.Next is the total fat of a product with the different types of fat that are included in the product listed below. If a product includes trans fat it is required to list it and the amount that it contains.  Cholesterol and sodium are listed after total fat and these three should be monitored when not consuming whole foods and limited in consumption in general.Total carbohydrate is next and is broken down into sugar and fiber. With these new label guidelines companies are now going to be required to label the added sugar inside of a food product. Because of this you may also see total sugar listed more under total carbohydrates with a break down of the sugars included in a product. The way fiber is calculated is scheduled to be updated as well but it may not be as noticeable. Currently the definition of what should be included in dietary fiber is being reviewed so that what is listed for dietary fiber is only fiber that is beneficial to health. Another change to the label is Vitamin A and C which are no longer required and are now voluntary listings. This change is because in the early 1990s when nutritional labels were being established American diets lacked Vitamins A and C, but now Vitamins A and C deficiencies in the general population are rare. The minerals Calcium and Iron are still required to be listed on the food label. These along with fiber are required to be listed on the label in an effort to get Americans to get in enough of these nutrients. The last thing to be listed on the nutrition label is footnotes about daily values usually including variations of a 2,000 and 2,500 calorie diet.

What are macros?

Macronutrients known as macros are by definition a substance required in relatively large amounts by living organisms. In the human diet this refers to types of food (e.g., fat, protein, carbohydrate). Micronutrients are what we know as vitamins and minerals and are needed for the body to function properly, just in a much smaller amount then macros. Protein, Carbohydrates, and Fats all play apart in the growth, development, and functionality of the body and none of them can be removed from consumption permanently or long term without side effects. To help better understand the role each of these play in the function of the body we will spend some time to briefly define them and what they do in the body.

Protein

Proteins, termed the building blocks of the body, are large molecules composed of amino acids. Proteins are responsible for many functions of the body some of these are; acting as enzymes, hormones and antibodies in the body along with building, maintaining, and repairing cells, tissues and organs of the body. The body needs twenty amino acids and can create eleven of these by itself. The nine that the body cannot create are what are called “essential amino acids” and must be acquired through food. These essential amino acids are: Tryptophan, Threonine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Valine, and Histidine. Meat and eggs contain all 9 essential amino acids but those following a plant based diet still have plenty of options to get all of their essential amino acids in. This can be most easily done through the pairing of legumes and grains like rice and beans or peanut butter and whole wheat bread.

Carbohydrates

Carbohydrates can be classified as any of a large group of organic compounds occurring in foods and living tissue including sugars, starch, and cellulose. They contain hydrogen and oxygen and can be broken down to release energy(glucose) in the Human body. Glucose is used as the primary source of energy for the brain, muscles and other parts of the body.

There are two types of Carbohydrates, Simple and Complex. Simple carbohydrates are sugars with a molecular construction of one or two parts. Simple carbs are digested in the body quickly and are a quick source of energy for the body. Complex carbohydrates are sugars with a molecular structure of three or more parts. The process to digest these carbohydrates takes longer and are usually more apt to satiate hunger than simple carbs. Complex carbohydrates also contain necessary vitamins, minerals, and fiber.

Fats

Fats are organic compounds that are made up of carbon, hydrogen, and oxygen and they are a source of energy for the body. Fats are essential to the diet just like protein and carbs as they help you absorb the micronutrients vitamins A, D, E, K otherwise known as the fat-soluble vitamins. The fats we get from food also give our body the essential fatty acids called linoleic and linolenic acid. Fats also play a vital role in body functions like blood clotting (vitamin K) and developing of the brain (vitamin D) just to name a few. Similar to essential amino acids these fats are essential because the body cannot produce them. The three main types of fats in relation to nutrition are Unsaturated fats, Saturated fats, and Trans fats. There are two types of fats most would consider good/healthy one is Monounsaturated fats found in olive oil, avocados, nuts and seeds. The other is Polyunsaturated fats found in sunflower oil, walnuts, flax seeds/flaxseed oil, and fish to name a few. Saturated fats while found mostly in animal products and byproducts can also be found from natural sources like coconut and coconut oil. Trans fat occur naturally in some meat and dairy products but most of the trans fats that the general population consumes are created by adding hydrogen to vegetable oil (hydrogenation) making it take a more solid form. Trans fats should be avoided as much as possible as currently there is little research out here to list any positive health benefits from them unlike the other two fat types listed.

How to calculate macros?

To calculate macros you have to understand how to break them down. This is done by a simple equation of energy(calories) per gram. Protein and carbohydrates have 4 calories per gram. Fat contains 9 calories per gram. So 10 grams of protein and carbs equals 40 calories, but 10 grams of fat equals 90 calories.

Example:

10(grams of carbs/protein) multiplied by 4(calories) = 40 calories

10(grams of fat) multiplied by 9(calories) = 90 calories

Being able to calculate macronutrients is essential when using a meal plan that breaks down your calories into macro percentages. For example, if you have person who consumes 1800 calories and has their macros broken into a 35/35/30 or 35% carbohydrates, 35% Protein, and 30% fat plan then the grams required of each macronutrient would be as follows:

1800 x .35(35%) = 630 calories   630/ 4 = 157.5g protein & carbohydrates

1800 x .30(30%) = 540 calories   540/ 9 = 60g fats

If you would like to skip doing the math on your own then you can use a macronutrient calculator like here.

To start this off I would like to explain what Meal preparation, or meal prep for short, really is. Meal prepping is simply pre-preparing meals so that when you need them they are ready for you. This does not always involve cooking the meals.

WAYS TO USE MEAL PREPPING

Meal prepping in general should be used to make some aspect of your life easier. This can be as simple as one less thing to do in the morning before work or just having a meal already prepared to help you stick to a specific eating plan. One way to meal prep is to prep all of your meals for a certain amount of days and store them in the refrigerator. Others prefer to only prep one or some of the meals that they will eat throughout the day and cook some meals fresh before eating them. Another way to prep doesn’t involve cooking at all but only includes seasoning and portioning out ingredients for a recipe and freezing them in a freezer bag for a later date.

WHAT YOU NEED

1. food scale (if portioning food)

2. Tupperware

3. measuring cups

4. freezer bags

5. parchment paper or aluminum foil

GETTING STARTED

To get started you will first need to plan out what you want to meal prep and decide a day to do your

meal prepping and/or grocery shopping on. Some simple things to start with are below.

  • Proteins: chicken breast, ground turkey, ground beef, steak, eggs, fish if you dare
    • Vegan options: lentils, beans, chia seeds, Hemp seeds, spirulina, seitan(gluten)
  • Carbs: wild rice, quinoa, yams/sweet potato, brown rice, whole grain tortillas
  • Healthy fats: Avocado, nuts, nut butters, olive oil, and coconut oil
  • Vegetables: Green beans, asparagus, spinach, zucchini/squash, Greens, peppers

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Once you have planned out your meals and the portions for each meal the next step is to go grocery shopping. Before you go be sure to check newspaper ads, company websites, and mobile apps for coupons and sales going on to save extra money and help plan what you want to buy from each store. Also be sure to make a grocery list including everything you need and the quantity of each item needed. This will help you stay on track and allow you to buy in bulk for things that warrant it.

PREPPING

Now that you have planned out your meals and have grocery shopped for everything that you need, it’s time to prep!

For this I usually start with the things that require the least effort to cook. So I will put my chicken in the oven and my rice or quinoa in the rice maker. If I make sweet potatoes, I cook them in the oven before my chicken so that they can cool down and I can peel them while the other food finishes. Lastly I make my vegetables on the stove top usually “sautéed” w/water or steamed. Once I am done cooking all of my food I portion it out using my scale and put in my Tupperware to store in the refrigerator.

TIPS

1. Marinate your meat when possible

2. Buy nonperishable (rice, quinoa, oils, etc.) items in bulk for saving

3. Invest in a cooler bag if you work in an office – these range from $10 to upwards of $300 but a simple bag from target, amazon, or any department will do fine.

4. Rice cookers are awesome and will make your life easier

5. Parchment paper over foil (trust me on this)

6. Mason jar salads can be convenient when used right

7. Save money by using frozen vegetables

8. Slow cookers = saving time & less work

9. Measure your food to be honest about calories being consumed

10. Don’t stress you’ll get the hang of it

To start this off I would like to explain what Meal preparation, or meal prep for short, really is. Meal prepping is simply pre-preparing meals so that when you need them they are ready for you. This does not always involve cooking the meals.

WAYS TO USE MEAL PREPPING

Meal prepping in general should be used to make some aspect of your life easier. This can be as simple as one less thing to do in the morning before work or just having a meal already prepared to help you stick to a specific eating plan. One way to meal prep is to prep all of your meals for a certain amount of days and store them in the refrigerator. Others prefer to only prep one or some of the meals that they will eat throughout the day and cook some meals fresh before eating them. Another way to prep doesn’t involve cooking at all but only includes seasoning and portioning out ingredients for a recipe and freezing them in a freezer bag for a later date.

WHAT YOU NEED

1. food scale (if portioning food)

2. Tupperware

3. measuring cups

4. freezer bags

5. parchment paper or aluminum foil

GETTING STARTED

To get started you will first need to plan out what you want to meal prep and decide a day to do your

meal prepping and/or grocery shopping on. Some simple things to start with are below.

  • Proteins: chicken breast, ground turkey, ground beef, steak, eggs, fish if you dare
    • Vegan options: lentils, beans, chia seeds, Hemp seeds, spirulina, seitan(gluten)
  • Carbs: wild rice, quinoa, yams/sweet potato, brown rice, whole grain tortillas
  • Healthy fats: Avocado, nuts, nut butters, olive oil, and coconut oil
  • Vegetables: Green beans, asparagus, spinach, zucchini/squash, Greens, peppers

Once you have planned out your meals and the portions for each meal the next step is to go grocery shopping. Before you go be sure to check newspaper ads, company websites, and mobile apps for coupons and sales going on to save extra money and help plan what you want to buy from each store. Also be sure to make a grocery list including everything you need and the quantity of each item needed. This will help you stay on track and allow you to buy in bulk for things that warrant it.

PREPPING

Now that you have planned out your meals and have grocery shopped for everything that you need, it’s time to prep!

For this I usually start with the things that require the least effort to cook. So I will put my chicken in the oven and my rice or quinoa in the rice maker. If I make sweet potatoes, I cook them in the oven before my chicken so that they can cool down and I can peel them while the other food finishes. Lastly I make my vegetables on the stove top usually “sautéed” w/water or steamed. Once I am done cooking all of my food I portion it out using my scale and put in my Tupperware to store in the refrigerator.

TIPS

1. Marinate your meat when possible

2. Buy nonperishable (rice, quinoa, oils, etc.) items in bulk for saving

3. Invest in a cooler bag if you work in an office – these range from $10 to upwards of $300 but a simple bag from target, amazon, or any department will do fine.

4. Rice cookers are awesome and will make your life easier

5. Parchment paper over foil (trust me on this)

6. Mason jar salads can be convenient when used right

7. Save money by using frozen vegetables

8. Slow cookers = saving time & less work

9. Measure your food to be honest about calories being consumed

10. Don’t stress you’ll get the hang of it