Happy Healthy and Safe 4th of July!

Hello All,

I hope everyone is well. I wanted send out some 4th of July love and healthy food ideas. Also I have included some tasty vegetarian options. Holidays can be tricky when you are struggling vegetarian. Here go some recipe ideas.

When friends get together naturally there will be some drinks. Here is a tasty light drink that you can enjoy. It is watermelon rose sangria. Doesn’t it look tasty?

BV8883_HealthyDrinkSangria

If you want to keep cool and enjoy a relative healthy treat. I got something for you. It is a red, white, and blue Popsicle where preparation work is done in the freezer.

Vegetarian_Popsicle

An important food for any 4th of July cookout is potato salad. Here is a healthy red, white, and blue potato salad that will win over guests.

SD8468_VeganPotatoSalad

Most importantly, I want to wish everyone a Happy 4th of July !

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Video Blog: Fed up with the Pillsbury Doughboy!!

It seems consumers and food manufacturers such as General Mills are focusing on the consumption of more natural food. I figured that it was a good idea to review  the impact of eating all this artificial food in America.The movie Fed Up gives a good overview and history of the problem. The public and now General Mills knows the solution to the problem of society eating junk food,it is simple just eat real food.  Keep an eye out for my blog post later this week exploring why General Mills is shifting towards making more natural foods.  Do you think General Mills has good intentions?

How to Build a Satisfying Salad

 

vegetarian marketing
A vegetarian salad.

As someone who craves salads in their sleep, I know that is weird and not everyone has such wonderful interactions with salads. The biggest complaint is that salads are not very filling. The other thing that I notice is that people have either an old or narrow definition of salad.  When I say old, it means that it that horrible iceberg lettuce, carrots, and tomatoes.  Salads are usually put into the box of always having to include lettuce.  Today, I will be shattering all your preconceived notions about salads, while outlining how to make a salad that is filling. Here go the steps to creating a filling salad.

  • No Lettuce

Salads don’t necessarily need to include lettuce. A salad may include whole wheat couscous, quinoa, or even brown rice as base. All of those salad bases would fill you up along with having a slow metabolic burn.

  • Ok, a leafy vegetable

Yes, I know, but you say lettuce based salads don’t fill you up. My suggestion is not to use iceberg lettuce. Kale, Spinach, baby Spinach, and dark green leafy red romaine are very filling lettuce. These lettuces will assist you in filling full.

  • Good Veggies

These types of veggies will assist you creating a filling salad such as: avocados, cucumbers, cheese, eggs, tomatoes, broccoli, carrots, and cauliflower.

  • Salad Dressing

This is critical choice when eating a salad. The creamy salad dressings tend to put on the extra pounds, so select carefully. Oil and vinegar with spices are an easy low-calorie salad dressing.  Generally, a salad dressing that is oil based will be fewer calories.

  • Protein

Many people are either omnivores or carnivores, thereby desiring some protein on their salad. One has many options if they are vegetarian seeking protein substitute, you can do soy artificial chicken strips, beans, crumpled soy, and tempeh. If you are more of a pescatarian, then a piece of baked fish such as snapper, salmon, or tuna might be your preference.

  • Cheese

I love cheese and adding it to a salad. I find that it makes the salad tastier.

It is my hope that this information makes you rethink salads. They can be filling and tasty. Also my personal favorite is to make a salad with either couscous or quinoa as the base. When I use either of those, the salad really seems to fill me up. Enjoy eating your salad. Happy Fruits and Veggies Month to you!

Lisa

How to Continue Towards a Health Goal

perseverance-and-courage-quote

 

Hello All,

 

I know many of you have set New Year’s resolutions related to health. This is the time of year when people hit some obstacles. I wanted to let you know that I am rooting for you. My mother would say a try beats a fail all the time. Please just take it one day at time.

 

More inspiration and posts coming.

 

Have an awesome week. Keep warm if you are on the east coast.

UrbanHealthyChick

A 30 Minute Workout

Hello All,

Happy Holidays to All! This time of the year can be very chaotic leaving no time to workout.

This is a no equipment needed workout that anyone can do possibly anywhere. It is my hope that this work out is helpful.  Later this week, I will have another post covering my digital thank yous to my colleagues in both health and digital/social media in 2014.

Hope this workout is helpful.

Have a great week.

Happy Monday!

Worst Side Effects of Being a Vegetarian

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The side effects that I am listing are manageable, but can be problematic if not addressed. Addressing these issues does require some adjustment of one’s lifestyle.  Many people including myself have experienced these issues however they can be overcome with a little bit of work.

1. “You will be moody.”

The truth of the matter you will because the combination of salt, fat, and sugar are a drug. When you eliminate them in combination with stopping the consumption of soda this will cause a tremendous impact to you physically. Sugar along with caffeine is a drug, so many individuals experience withdraws when eliminating them.

Solution: There is no one solution to this type of problem. An approach to manage the situation is gradually eliminating the salts, fats, and sugars. My advice would be starting with minimizing the soda consumed eventually stopping swapping it for a cup of coffee or for green/black tea. This would be a gradual process over a number of weeks. During those weeks, one would also try meditation and prayer along with swapping bad soda drinking behavior with something else such as a cardio workout.  The cardio workout can provide a natural “sugar high”.“You can’t eat out. What will you eat?”

2. “You can’t eat out. What will you eat?”

My favorite statement to friends and colleagues is the following: “Every restaurant makes a great salad”. Basically, it is hard to mess up putting some vegetables on a plate. However, vegetarian food has gone main stream. Philadelphia a city once known for its cheesesteaks and obesity has a booming vegetarian restaurant scene. Additionally, if you visit a Subway or some Burger Kings they have a vegetarian patty meat substitute.

Solution: There are a couple of solutions. The tried and true salad is always a great go to. Next, sometimes it may be best to eat beforehand so that you are not stuck if the menu isn’t vegetarian friendly.  A tactic that I employ sometimes is being a flexitarian when I am out meaning that I will eat baked seafood. Lastly, it may be required to request a restaurant that you know has some vegetarian friendly items. You must do what makes you the most comfortable.

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3. “You will be sick.” Or “Some foods will make you sick to your stomach.”

This is a slightly tricky one. The general idea is if you eliminate some foods from your diet, your body will create a new baseline without those foods. The human body is big chemical reaction that is trying to keep things in balance. When you make changes to your body, for example change your diet, then that the biological/ecological systems in your body change.  As a result, if you go back to eating chicken after 4 year absence, for example you could have all types of digestion problems. Additionally, the mere smell of it may make you sick. The sickness described may be indigestion, vomiting, diarrhea, etc. Many people who decide to no longer be a vegetarian power through the sickness to return to a standard omnivore diet.  My advice would be to ease back into it over the course of many months, so as to cause your body the least amount of harm.

Solution: You can go all crazy and double down on meat to get back to an omnivore diet.  Another alternative would be to gradually start eating meat in small portions weekly and work back up to a daily diet of meat.  You have to do what is best for your health, patience, and schedule.

 

4. “You will feel like a Mack Truck hit you during your period. You will feel like you could sleep for 12 hours a day.”

Vegetarians need to really provide their bodies the necessary vitamins, protein sources, and supplements to fuel themselves. Women need to be particularly careful as a result of experiencing their monthly menstruation cycle.  PMS coupled with the dip in iron related to that time of the month can create quite a challenge to keep one’s energy level up. Wish I had a simple solution; however I am still researching the issue.

Solution:  The approach that I have embraced is a high potency women’s multi-vitamin, B complex ( a methy type of B) supplement, and rest as needed. After the first day, the tiredness seems to lessen with energy levels going back to normal. Check out GNC  for options as well as a vegetarian multi-vitamin called  Vitamin Code at the Vitamin Shoppe. Sadly, I am learning that all vitamins and supplements are not created equal, so be careful what you buy for the best results.

These post is not meant to scare anyone just really inform you. Also you may not experience any of the things listed. However, it is my goal to create a balanced discussion about the vegetarian lifestyle. These “Worst Side Effects” are very manageable and may not happen to you. As always,  I am rooting for you! Big Smile.

Okay readers, do you think this post was realistic or  provided any helpful information? Please let me know your thoughts.

Happy Weekend to you!

Lisa

Feedback Time!

 

Please Provide Feedback

Happy Monday, All!

Hope you are well. It is beautiful fall day.

Below I have a included a poll to better understand how to serve you.

Please provide your feedback, additionally a contact form is included, if you would like to reach out to me.