Details, details, details

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There are various concentrated sources of energy available to vegans

Chia seed (left pic) is a nutrient dense Super food. It was consumed back in the day by the Aztecs and Mayans as a source of prolonged energy- Chia is the Mayan word for "strength". It contains protein, fiber, antioxidants(disease fighters) plus Calcium,Magnesium, Manganese & Phosphorous. Also, Omega 3 fatty acids (fight depression, support the heart & strengthen bones and muscles). Chia is available in seed or powder forms. It has no flavor and can be mixed into anything (i.e. smoothies, oatmeal, baked potatoes (sweet or white), soups, salads, beans/ lentils etc. and put on hummus, sauteed or roasted veggies!

Nutritional Yeast (Nooch) (right pic) is a Super food & is a complete protein (has all 9 amino acids). It is inactive. After being grown on molasses, it is harvested, washed, pasteurized & dried. It has no ability to cause yeast infections. 2 Tb contain 4 g of fiber; is Iron rich & rich in B vitamins. It comes in flakes or granules and can be mixed into all savory dishes for added dimension- sauces, soups, beans & (alternative) tacos. Anything that will benefit from an added nutty, cheesy flavor will be great with Nooch ! PS ~ *it has antibacterial & antiviral properties*

Top 5 Anti Inflamatory Vegan Foods.

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The top anti inflammatory foods are vegan!

As mentioned in our "Inflammation Insights" section; excess inflammation in the body- (due to injury or diet)triggers most diseases. It's such an important issue that I wanted to remind our community that simply staying away from acidic/inflammatory (animal sourced) foods & eating more alkaline/anti-inflammatory (plant) foods can help bring back balance to your whole system. Starting with our "Inflammation insights" page there is a tremendous amount of info available So, enjoy!

Food as Medicine

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Let food be thy medicine ~ Hippocrates

If you have looked at our Inflammation Insights" section - you know that research has proven the link between inflammation & most diseases- including diabetes, heart disease, arthritis & cancer. No matter what your age or health status - you can combat the inflammation obstacle by letting what you eat be your shield and sword- be a vegan warrior!

More ideas for the (busy) veganista community!

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As most of us are trying to balance clean eating with other important demands; I wanted to mention that the frozen section is often a great source for frozen quinoa & brown rice.

Brown rice : is a whole grain high in fiber (3.5g per cup and Magnesium (for bone health/ avoid Osteoporosis) "brown rice contains 88% of the recommended daily amount of Manganese ...."an important mineral that helps digest fats." It is also a cancer fighter & diabetes fighter"

Quinoa is a 'nutrient dense" complete protein. It is a gluten free & fiber rich (1 c. cooked = 21% of Daily Allowance )Super Food. It's considered a whole Grain - although, it's technically a seed. The picture above is of red quinoa. White quinoa has a more subtle flavor

Vegan Quick Food- it exists!

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Vegan Quick Food-What it is & where to find it..

One of the most common concerns I have heard from other vegans is monotony & lack of ideas for meals. There also is a lot of concern with eating out. So, I thought I'd mention my findings & what works for me. The Vegan experience is a lot about thinking outside the box- You can do it. It's interesting, nutritious & delicious!

1. Thai restaurant- tofu (soft) spring roll- * tofu (soy) is a super food & has iron

2. Mediterranean/ Middle Eastern- small container each of hummus & lentil salad (both are superfoods) + falafel- made from garbanzos which are a super food!

3. Sushi station at grocery store- avocado sushi to request brown rice- if U need more crunch add cucumber - both the avocado & seaweed are superfoods+ cucumber has potassium & fiber. Please give the seaweed salad a try. Seaweed is a tremendous super food!

Lemon water, hot or cold- it's liquid gold!

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I AM NOT A PRODUCT OF MY CIRCUMSTANCES; I AM A PRODUCT OF MY DECISIONS- STEVEN COVEY

So, here we are at the tail end of July. There's just enough left of summer to need some extra hydration. Cooler weather on it's way soon enough to need a hot cup of happiness. Lemon water fits both those needs perfectly!

NUTRITIONAL BENEFITS OF LEMON WATER:
Lemon water is alkaline when digested.
Is a rich source of Potassium which nourishes brain cells & nerve cells
Has antibacterial & antiviral properties which fight the cold and flu viruses
Helps prevent tissue decomposition (anti aging)

Liver Benefits:
Liquefies bile and helps control excess bile flow
Provide a natural strengthening agent to liver enzymes
Help enrich oxygen and calcium levels which in turn improve blood oxygen levels

Olive Oil: Love it and it will love you back.

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Challenges are what make life interesting, overcoming them is what makes life meaningful - Joshua J. Marine

So, in the Vegan Community, there is a percentage of people who don't use oil - of any type. And then there's another percentage who do use (the healthy) oils - coconut and olive oils. I don't use canola oil simply because so much of it is GMO (genetically modified). "As of 2005, 87% of canola grown in the U.S. was genetically modified and by 2009, 90 percent of the Canadian crop was genetically engineered." (Dr.Axe.com)

Vegetable oil is also one I avoid due to the fact that it is a "Frankenstein" oil engineered & put together from multiple oils including canola, sunflower, soybean and corn. Unlike Coconut and olive oils- which are simply pressed; the oils that go into vegetable oil are the result of a chemical separation process- far from natural... Also, vegetable oil is full of Trans fats - which are saturated fats that are designed to solidify at room temperature. Trans fats have been linked to multiple diseases including heart disease, diabetes, obesity and cancer. One reason to avoid processed foods is to avoid both of the oils mentioned above.
Olive oil, however, is one of my favorite ingredients! And here is why: Olive oil is high in Monounsaturated fats (protects against diabetes) plus Omega 6 and Omega 3. Due to a high Oleic Acid content it is Anti Inflammatory as well - providing more disease protection. In addition, it contains high levels of antioxidants which fight cancer and reduce hypertension. Olive oil is a Super food and it helps prevent calcium loss in later life related to Osteoporosis. Put it in your pot of beans/ lentils when cooking & then add it to your dish after serving! You'll be glad you did!

Cruciferous vegetables: What they are and what they do

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"Most folks are usually about as happy as they make their minds up to be." - Abraham Lincoln

So, here we are at the tail end of July. There's just enough left of summer to need some extra hydration. Cooler weather on it's way soon enough to need a hot cup of happiness. Lemon water fits both those needs perfectly!

Cruciferous vegetables are part of the "brassicas" genus.And they...
reduce inflammation
are nutrient rich and high in fiber. They're high in vitamins C,E & K
are cancer fighters
are antiviral & antibacterial - leading to their reputation as disease fighters

Included in this group of amazing produce are:
arugula, broccoli, Brussels sprouts, bok choy, collard greens, kale, cabbage, cauliflower, mustard greens, mizuna (a supergreen), radish, rutabaga, squash, acorn or butternut, turnip, watercress
for a simple meal have a whole grain (brown rice, quinoa etc) or hummus with your choice from the list of Superfoods, cruciferous veggies or choices from the lists of iron or protein sources. Roasted or sauteed w/ olive oil is tasty! & remember that olive oil is a cancer fighting super food also!