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

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.

 

7 Easy Healthy Eating Tips

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As autumn arrives and children go back to school, it becomes harder to adhere to a healthier routine. My tips are general, but in an attempt to provide full disclosure there is a bit of focus on being vegetarian. In my travels, I run into individuals who are diabetic or choosing on their own to become vegetarian. Currently, the healthcare system is not preparing patients for living a “vegetarian lifestyle”. Notice, I said “vegetarian lifestyle” it is a way of life not a change in eating for most people. Here goes:

  • Get a Food Mentor
    • A food mentor can assist you with the transition into becoming a vegetarian along with being there for you through the tough times. You will need a friend to call for support. Also they can provide guidance about food options, recipes, and restaurants that are vegetarian friendly.
    • Takeaway: Join an offline vegetarian group, online vegetarian group, or take vegetarian cooking classes to get some guidance.

 

  • Plan for eating
    • Planning certain aspects of my eating is something that I struggle with personally. My mother would say that I have some nerve mentioning planning my meals! It is my hope that is she isn’t reading this because she is right. It is very helpful, if one wants to be a successful vegetarian to plan meals along with carrying healthy snacks on their person. Please don’t forget to eat the food you carry or it will go bad. I found this out the hard and smelly way. Giggle.
    • Takeaway: A tip would be to stock up on the staples that are easy to eat each week, so you set yourself up for success. For example, you can try to have the following available: nuts, fruit, pre-soak beans for cooking, and some CLIF bars.

 

  • Hydration is key
    • This will assist with managing your hunger. Hydration can come in the form of having a cup of hot tea, which can assist with digestion. A person can experience some indigestion, during the transition, so keeping hydrated via ginger tea for example, is so important. Consuming water can assist with keeping you clear headed as well.
    • Takeaway: One should try to drink several glasses of liquid with some of that being ginger or chamomile tea.

 

  • Exercise is helpful
    • The” vegetarian lifestyle” journey is about the mind-body connection. Exercise will help with your mood aka mind. When one eliminates sugar, salt, and fat there will be a change in one’s mood. Generally, exercising can release endorphins that can put one in a better mood.
    • Takeaway: Exercise will help with your mood. It can be as simple as cardio, yoga, walking, or Pilates. Physical activity will assist with digestion as well.

 

  • Meditation/Mindfulness/Prayer is so so important
    • This relates back to the mind-body connection. You will feel various types of emotions during this period and possible feel like you are out of control. The ability to connect with your breath or a higher power can be tremendously helpful. It will assist you in keeping perspective during this time of transition in your life.
    • Takeaway: A moment of stillness will let you connect and manage your emotions. As little as 10-20 minutes of quiet deep breathing a day can help.

 

  • Loving kindness is a necessity
    • Basically, go easy on yourself and take it one meal at a time. If you fall off the vegetarian wagon, then get back on the wagon the next meal. We are all human and will make mistakes, so don’t be too hard on yourself during this process. Hey, I am also rooting for you!
    • Takeaway: You may fall off the wagon and eat meat, but it is okay. Get back out there and try again!

 

  • Embrace the variety of foods out there! Have fun!
    • There is so much healthy and tasty food out there! Have fun and remember being a vegetarian doesn’t mean that you are eliminating options. You are creating more options and ways that you can eat food. There are tons of recipes to make and great vegetarian restaurants out there! Go forth and eat!

An important last note, please check with your doctor before and during this process because you don’t want to do yourself harm accidently.

The Village, Social Media, and a PSA Video

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Recently a PSA video on childhood obesity on YouTube became very popular and received over a millions views. The video was very powerful and provided slightly scary imagery. After seeing the video two times, a few things immediately came to mind regarding this issue. Social media has the ability to communicate and elevate an issue in the public discourse. All forms of communication really come down to the conversation, which should be the goal of any PSA video. Images in the video were more than just that of the patient/child, but others in “ the village” surrounding the child.

Organizations and individuals have used social media to as a vehicle to get support for various causes. This PSA being posted on YouTube along with the views it has received have raised the visibility of this tremendously important issue. The conversation has been vigorous and lively in the comment section where this video has been posted. It has created a ripple effect as so many times happens with social media. Countless “social media campaigns” have been successful such as #BringBackOurGirls, ALS ice bucket challenge, and the Arab Springs uprising.  As a manager who leverages technology and consults regarding it the platform when used strategically can be a game changer.   Social media is a powerful tool, but it must be use precisely, thoughtful, and align with a strategy for improving healthcare outcomes in this instance.

This YouTube video may assist increasing awareness among the public and support to eradicate this epidemic. Childhood obesity will require a whole village to create improvements in the lives of obese children. My thoughts gravitated in that direction during the video because of everyone in the village shown such as teachers, other kids, clinicians, etc had a part to play in the child’s health. Studies have shown that who one hangs out with can determine their health and obesity profile. Additionally, where one livesPSA on Obesity has a big impact on someone’s health. That last point really reflects the village concept. Though the video shows a parent at the end discussing parenting related to food, I came away asking what I can do to assist parents and other care givers of children. As a result, I am formulating some ideas that I will blog on later.

Blogging such as everything else is about the conversation including that PSA related to child obesity posted online. It is my hope that genuine conversation manifests as a result of this PSA. PSAs are needed, since many times society doesn’t want to have the hard conversations about sex, drinking, etc.  Even worse than not having the conversation, are situations when parents and others “in the village” are ill informed about a topic such as childhood obesity. Also the discussion should not about shaming or blaming busy mothers. They are not the only source of this problem. Parents do play a critical role in a child’s nurturing process, but we as a society need to provide resources as well as create work/life balance culture to support busy parents. That teacher in the video who game him candy for getting an A shares some responsibility for his obesity along with his parents and others “in the village”. Also we must look in the mirror as well as individuals. I am ashamed to admit it, but I have given people cookies for gifts yet don’t consume them. My take away for immediate change is not to give out sweets and other fatty foods as gifts to others. We have to work together with parents to stem the tide of childhood obesity in society.