After my last post, there was a question about how much of each food group one should eat. For a balanced meal, it's important to never eat a protien alone and never eat a carbohydrate alone.
Here is the breakdown:
Protein consumption
In general, you should eat a minimum of 1.0 to 1.25 grams of protein for every kilogram you weigh per day.
To Calculate: Divide your weight in pounds by 2.2. This is your weight in kilograms. Then multiply your weight in kilograms first by 1.0 then by 1.25. This is your minimum range. Next divide each amount of protein in grams by 7 to obtain ounces of protein you should eat each day.
Example of a person who weighs 150 pounds:
First find weight in kg:
150/2.2=68.2
Multiply weight to find range
68.2 x 1.0=68.2
68.2 x 1.25=85.25
Divide range by 7 to find range in ounces
68.2/7=9.8
85.25/7=12
Therefore, a person who weighs 150 pounds should eat 10 to 12 ounces of protein per day. If this person is an "A" eating 5 times a day, he or she should eat 3 ounces per meal and 1 ½ ounces per snack.
Fat consumption
Limit or avoid saturated fats
Avoid trans fat (hydrogenated or partially hydrogenated fats)
Eat small amount of healthy fats in every meal
Carbohydrate consumption
If you’re trying to loose weight, 25 grams of carbs 3 times/day and 15 grams 2 day.
Otherwise, 35 to 40 grams per meal, with no more than 15 grams per snack.
Leafy green veggies:
Eat as many veggies as you like, and if they are not a “starchy” vegetable you do not need to count them as part of your carb consumption. Remember that the more vibrant the color of your vegetable, the more nutrients it contains that bring health to your body.
Saturday, May 1, 2010
Wednesday, April 7, 2010
Food Groups
The new show "Food Revolution" is one of my favorites. Jamie Oliver is trying to change the way Americans eat by teaching them about real food. As he is treading up stream, he's discovered that Americans still believe that the food pyramid is a correct guideline for a balanced diet. Ugh, what a total disaster!
Several years ago, when I first read "The Schwarzbien Principle" (link to the website on the right of this page), I was taken aback by the food square she presented in the book because it went against everything I had been taught. However, as I shifting my thinking about balanced eating, I changed the way I ate and my metabolism changed as well.
"How many food groups are there?" you ask. Four. That's right, there are only four food groups you need to incoorporate into your daily meals and snacks in order to be truly healthy. The food pyramid's imbalanced representation of carbohydrates has made Americans fat. Here are the four groups:
1.) Protien--Sources include animal, dairy, nuts, beans, and legumes.
2.) Carbohydrates--Healthy sources include whole grains (spelt, amaranth, kamut, brown rice, sprouted wheat, etc.), starchy vegetables (artichokes, some squash, potatoes, cooked carrots, beets, corn, etc.), fruit, and beans/legums.
3.) Leafy green vegetables--Sources include non-starchy vegetables like broccoli, kale, chard, lettuce, etc.
4.) Fat--Healthy sources include olive oil, avocado, dairy, nuts, etc.
If you make sure that all of these food groups are present on your plate, you will feel more balanced and healthy. For an A blood type, a meal may be 1/2 cup of beans, 1/4 of an avocado and a bunch of vegetables all wraped up in a brown rice tortillia. Yummy!
Several years ago, when I first read "The Schwarzbien Principle" (link to the website on the right of this page), I was taken aback by the food square she presented in the book because it went against everything I had been taught. However, as I shifting my thinking about balanced eating, I changed the way I ate and my metabolism changed as well.
"How many food groups are there?" you ask. Four. That's right, there are only four food groups you need to incoorporate into your daily meals and snacks in order to be truly healthy. The food pyramid's imbalanced representation of carbohydrates has made Americans fat. Here are the four groups:
1.) Protien--Sources include animal, dairy, nuts, beans, and legumes.
2.) Carbohydrates--Healthy sources include whole grains (spelt, amaranth, kamut, brown rice, sprouted wheat, etc.), starchy vegetables (artichokes, some squash, potatoes, cooked carrots, beets, corn, etc.), fruit, and beans/legums.
3.) Leafy green vegetables--Sources include non-starchy vegetables like broccoli, kale, chard, lettuce, etc.
4.) Fat--Healthy sources include olive oil, avocado, dairy, nuts, etc.
If you make sure that all of these food groups are present on your plate, you will feel more balanced and healthy. For an A blood type, a meal may be 1/2 cup of beans, 1/4 of an avocado and a bunch of vegetables all wraped up in a brown rice tortillia. Yummy!
Sunday, April 4, 2010
Celebrate Health!
I've always found it interesting that celebrations (such as birthdays, holidays, etc.) are laden with unhealthy indulgences that leave everyone feeling bloated and regrettful. In fact, it has been at least 7 years since I've had a birthday cake to celebrate my birthday. I recently had an early 1st birthday part for my baby, and I was torn about how to do this in a way that was fun, delicious, and healthy. Here is what I did:
Burrito Bar with ground turkey flavored with cumin and paprika, whole pinto beans I soaked and cooked myself, chopped romain lettuce, guacamole, salsa, cilantro, corn chips, and spelt torillas.
Then I made carrot-cake cupcakes free from anything refined, and I put the frosting on the side for those who wanted it.
CARROT CAKE CUPCAKES
2 cups whole grain spelt flour
2 t baking soda
2 t baking powder
2 t cinimon
1 t salt
3/4 c Ghee or Canola Oil
3/4 c Maple Syrup (Grade B)
4 eggs, beaten
4 cups grated carrots
Mix dry ingredients, then mix wet ingredients, and then alternate adding the wet ingredients and the carrots into the dry ingredients. Place mixture in your muffin cups, and cook for 15-20 min. I also make a frosting with goat cheese chevre and powdered sugar to taste.
This is a celebration that everyone can feel good about eating and leave feeling satisfied. Yummy!
Burrito Bar with ground turkey flavored with cumin and paprika, whole pinto beans I soaked and cooked myself, chopped romain lettuce, guacamole, salsa, cilantro, corn chips, and spelt torillas.
Then I made carrot-cake cupcakes free from anything refined, and I put the frosting on the side for those who wanted it.
CARROT CAKE CUPCAKES
2 cups whole grain spelt flour
2 t baking soda
2 t baking powder
2 t cinimon
1 t salt
3/4 c Ghee or Canola Oil
3/4 c Maple Syrup (Grade B)
4 eggs, beaten
4 cups grated carrots
Mix dry ingredients, then mix wet ingredients, and then alternate adding the wet ingredients and the carrots into the dry ingredients. Place mixture in your muffin cups, and cook for 15-20 min. I also make a frosting with goat cheese chevre and powdered sugar to taste.
This is a celebration that everyone can feel good about eating and leave feeling satisfied. Yummy!
Sunday, March 21, 2010
Growing Healthy Kids
Even if you don't have kids, you'll want to scroll down to the bottom of this post for my moist, delicious turkey burger recipe. But if you do have kids, it's important to acknowledge that feeding children natural, whole foods is just as important as ensuring your children's safety, teaching your children about responsibility, and affectionately loving your children. With each healthy food choice you provide your child, you really are setting a foundation for vitality, focused attention, and wellness.
The first order of buisness is to acknowledge that fast food, doughnuts, and pizza are food imposters made of highly processed, un-natural matter that should only be eaten in desparate circumstances, if at all. I know that some children are just picky and don't like vegetables from the get-go; however, as a parent you can accomodate picky palettes with healthful substitutes and clever disguises. I pride myself on being able to make any unhealthy food in a healthful way, so if you have any requests please comment to this post and I'll try to help. My 11 month old daughter will eat any healthy food I present to her, but some days she doesn't want to eat some of the options I provide to her. Even so, the next day I try again. If you don't present healthful choices to your child, he/she will never be able to choose it--so put it on their plate at every meal. I have been so surprized at the healthy food my baby will eat, so don't set mental limits on your child's preferences.
If you know your child is a blood type A, you need to always be prepared for a food melt-down. We A's need to eat every few hours, so always have a PBJ, yogurt, or some power snack handy when you're out and about. Also, watch the clock and give your child the food before you notice a downward spiral. This will help prevent the inevitable crash that is coming.
If you're a new parent, do not be intimidated by making "baby food." It is so easy to cook some vegies and puree them. I would mix spinach in with butternut squash (which was in season), puree carrots with tofu, and mash avocado into a silky texture. Be creative and ask other mom's--they are your best support.
Here are some foods that my baby eats. I started her on table food at 8 months old, and she has flourished as a healthy eater. The recipes to some of these dishes will be at the end of this blog.
Foods Mylah Loves to eat:
frozen blueberries, defrosted in the microwave for 15 seconds.
scrambled egg
egg salad
tofu teriyaki
tofu with dill
lentils and brown rice (sometimes I just heat up some cooked lentils and melt some
organic mozzerella in with some garlic salt and Mylah loves it)
beans (any type--I often give her whole pinto beans plain)
avocado (her favorite)
split peas
turkey burger
broccoli flouretts (I just cut off the stems)
sweet peas
pear
plain whole fat yogurt with a little maple syrup
almond butter and fruit preserve on ezekial bread
rice noodles
chard
carrots
apple sauce--unsweetened
TOFU TERIYAKI
1 T olive oil
1/2 tub of tofu, cubed
1/4 cup of teriyaki sauce
Heat oil over medium heat, when oil is hot add tofu. Cook for about 4 minutes on each side. Remove from heat and add sauce. It doesn't get any easier than this, and my baby eats it up with broccoli and avocado on the side.
TURKEY BURGER
1 lb ground natural turkey breast
1 slice of whole grain toast, ground in a food processor
1 organic egg
1/4 cup teriyaki sauce
Mix everything together in a large bowl. Form burgers and either cook them on the grill or heat 1 T of olive oil over medium heat, when hot add burgers, and then cook on the first side until you can see the meat begining to turn a little light/white on the top. Flip the burgers (the cooked side should be browned) and then cook until you see clear juices coming through. A delicious burger that your whole family will LOVE!
The first order of buisness is to acknowledge that fast food, doughnuts, and pizza are food imposters made of highly processed, un-natural matter that should only be eaten in desparate circumstances, if at all. I know that some children are just picky and don't like vegetables from the get-go; however, as a parent you can accomodate picky palettes with healthful substitutes and clever disguises. I pride myself on being able to make any unhealthy food in a healthful way, so if you have any requests please comment to this post and I'll try to help. My 11 month old daughter will eat any healthy food I present to her, but some days she doesn't want to eat some of the options I provide to her. Even so, the next day I try again. If you don't present healthful choices to your child, he/she will never be able to choose it--so put it on their plate at every meal. I have been so surprized at the healthy food my baby will eat, so don't set mental limits on your child's preferences.
If you know your child is a blood type A, you need to always be prepared for a food melt-down. We A's need to eat every few hours, so always have a PBJ, yogurt, or some power snack handy when you're out and about. Also, watch the clock and give your child the food before you notice a downward spiral. This will help prevent the inevitable crash that is coming.
If you're a new parent, do not be intimidated by making "baby food." It is so easy to cook some vegies and puree them. I would mix spinach in with butternut squash (which was in season), puree carrots with tofu, and mash avocado into a silky texture. Be creative and ask other mom's--they are your best support.
Here are some foods that my baby eats. I started her on table food at 8 months old, and she has flourished as a healthy eater. The recipes to some of these dishes will be at the end of this blog.
Foods Mylah Loves to eat:
frozen blueberries, defrosted in the microwave for 15 seconds.
scrambled egg
egg salad
tofu teriyaki
tofu with dill
lentils and brown rice (sometimes I just heat up some cooked lentils and melt some
organic mozzerella in with some garlic salt and Mylah loves it)
beans (any type--I often give her whole pinto beans plain)
avocado (her favorite)
split peas
turkey burger
broccoli flouretts (I just cut off the stems)
sweet peas
pear
plain whole fat yogurt with a little maple syrup
almond butter and fruit preserve on ezekial bread
rice noodles
chard
carrots
apple sauce--unsweetened
TOFU TERIYAKI
1 T olive oil
1/2 tub of tofu, cubed
1/4 cup of teriyaki sauce
Heat oil over medium heat, when oil is hot add tofu. Cook for about 4 minutes on each side. Remove from heat and add sauce. It doesn't get any easier than this, and my baby eats it up with broccoli and avocado on the side.
TURKEY BURGER
1 lb ground natural turkey breast
1 slice of whole grain toast, ground in a food processor
1 organic egg
1/4 cup teriyaki sauce
Mix everything together in a large bowl. Form burgers and either cook them on the grill or heat 1 T of olive oil over medium heat, when hot add burgers, and then cook on the first side until you can see the meat begining to turn a little light/white on the top. Flip the burgers (the cooked side should be browned) and then cook until you see clear juices coming through. A delicious burger that your whole family will LOVE!
Friday, March 19, 2010
Miso Happy!
It's snowing on this cold Spring day here in Colorado, and there is no dinner I'd rather eat on a day like today than Miso Soup. And I'm not talking about the miso soup you get with Sushi; I'm talking about a bowl full of vegetables, ginger, garlic, tofu, rice noodles, and a tasty broth. There is no better meal that fills up your belly with so few calories and so many minerals and nutrients.
Miso is fermented soy or rice, and it's health benefits are numerous, including aiding digestion, boosting immunity, preserving beautiful skin, maintaining nutritional balance, and much more. In fact, adding any fermented foods to your diet can benefit your body in similar ways.
Miso can be used to make dips, salad dressings, soups, and sauces. Its sweet and salty flavor makes it the best low-calorie, nourishing addition to any meal. To make this soup below, you can really use any vegetables, but this is one of my favorite ways to eat it.
MISO SOUP
1 T olive oil
5 crimini mushrooms, thinly sliced
(sliced Zuccini can be good when it's in season)
1 clove garlic, minced
1/2 T ginger (fresh or dried)
1 cup frozen broccoli flourettes (I use frozen for convenience)
1 block frim tofu, cubed
6-8 cups of water OR vegetable broth (or use half of each)
5 leaves of Chard, sliced
4-6 T miso paste (any kind will do--white, mellow, red, etc)
1/2 cup of scallions OR cilantro
2T flax oil (optional, but do not heat--add at the end)
In a large stock pot, heat olive oil over medium heat. Add mushrooms and cook until tender and moist (about 4 minutes). Then add garlic, ginger, and frozen brocoli. Mix together and then add tofu, water and chard. Bring to a simmer, and then add your chard. Then you'll need to ladel some of the hot water into a small bowl and dissolve your miso paste there. Mix and smoosh the miso around until it is mostly dissolved, and then put it back into the main pot. If you need more for flavor, repeat this step. Serve yourself a bowl, add your scallions, cilantro, and/or flax oil, and enjoy.
If you want this soup to be more filling, add some thin rice noodles to the stock pot and cook until tender (about 5 min). Yummy!
MISO SALAD DRESSING
2 T Miso
1 1/2 T honey or maple syrup
1 t fresh ginger, minced
1 T Tamari
1-2 T flax oil
mix together and enjoy--this also makes a great dipping souce for anything--including baked tofu.
Miso is fermented soy or rice, and it's health benefits are numerous, including aiding digestion, boosting immunity, preserving beautiful skin, maintaining nutritional balance, and much more. In fact, adding any fermented foods to your diet can benefit your body in similar ways.
Miso can be used to make dips, salad dressings, soups, and sauces. Its sweet and salty flavor makes it the best low-calorie, nourishing addition to any meal. To make this soup below, you can really use any vegetables, but this is one of my favorite ways to eat it.
MISO SOUP
1 T olive oil
5 crimini mushrooms, thinly sliced
(sliced Zuccini can be good when it's in season)
1 clove garlic, minced
1/2 T ginger (fresh or dried)
1 cup frozen broccoli flourettes (I use frozen for convenience)
1 block frim tofu, cubed
6-8 cups of water OR vegetable broth (or use half of each)
5 leaves of Chard, sliced
4-6 T miso paste (any kind will do--white, mellow, red, etc)
1/2 cup of scallions OR cilantro
2T flax oil (optional, but do not heat--add at the end)
In a large stock pot, heat olive oil over medium heat. Add mushrooms and cook until tender and moist (about 4 minutes). Then add garlic, ginger, and frozen brocoli. Mix together and then add tofu, water and chard. Bring to a simmer, and then add your chard. Then you'll need to ladel some of the hot water into a small bowl and dissolve your miso paste there. Mix and smoosh the miso around until it is mostly dissolved, and then put it back into the main pot. If you need more for flavor, repeat this step. Serve yourself a bowl, add your scallions, cilantro, and/or flax oil, and enjoy.
If you want this soup to be more filling, add some thin rice noodles to the stock pot and cook until tender (about 5 min). Yummy!
MISO SALAD DRESSING
2 T Miso
1 1/2 T honey or maple syrup
1 t fresh ginger, minced
1 T Tamari
1-2 T flax oil
mix together and enjoy--this also makes a great dipping souce for anything--including baked tofu.
Thursday, March 18, 2010
Conscious or Compulsive?
I'd like to think I was a conscious eater; however, the truth is that my blood type is not the only thing "Type A" about me. I have a tendency to be very compulsive about many things, including food. I only venture off of the blood type diet a handful of times each year, and each time I am reminded why I don't eat foods that are not compatible with my body. Furthermore, when I'm losing weight, I write down everything I eat before I eat it, and I measure everything I consume.
I often wish that I could simply "listen" to my body, feed my body what it "tells" me it needs, and stop this mild obsession with what I'm eating. Unfortunately, I find that I cannot do this, and the more I try to do this, the more impulsive my relationship with food becomes. Just yesterday I was driving to work with a peanut butter and honey sandwhich (my dinner for the night) sitting in the seat next to me. I wasn't hungry, but I could not stop thinking about that sandwhich. The more I thought about it, the more I wanted it. I picked it up, placed it on my lap, and I thought about it for a few more moments. "Just a few bites," I told myself, and I proceeded to unwrap it and tear off a piece to munch on. I checked in with my stomach and noticed I was full, and then I found myself tearing off another piece.
By the time I got to work, the sandwhich was long gone, and my belly was bloated. "I haven't exceeded my caloric intake for the day, and I won't eat again tonight," I justified. Even though this justification was true, I still felt really bad about my behavior.
Why had I done this? Why didn't I wait? Why did I eat the WHOLE thing?
The only answer I can come up with is because I have been overeating the majority of my life, and it's a feeling I am addicted to. Addiction comes from a Latin word that means "devoted habits," and I am very devoted to the habit of trying to control what I consume, ignoring that attempt, and feeling remoresful in the aftermath. Those of you who have been thin your entire life probably cannot relate; however, if this cycle was not addictive, there would be no weight issue in America.
My favorite psychologist, Boulder's own Christine Caldwell, PhD, has developed a theory about healing addictive cycles like this; she calls it "The Moving Cycle." The idea is that "the only way out of addiction is through it," and the way through it is with Awareness, Owning, Acceptance, and Action. In order to make a shift, a person needs to move through these four states of being as needed. Every slip is another opportunity to become aware, own your behavior, accept what you have done, and take action to shift your energy.
Perhaps I'm not as conscious about my relationship with food as I'd like to be, but my hope is that the next time my mind insists that I eat something my body does not want or need I will consciously choose an action that is not part of this devoted habit.
HEALTHY TIP:
When the weather is warm, we all want a cool beverage to quench our thirst. My favorite healthy drink tastes like lemonade but has no calories or sugar. I take a 16oz cup and fill it with crushed ice, then I pour in 1 T of "Santa Cruz Organic Lemon Juice" (the only ingredient is lemon juice--not from concentrate) and then fill the cup with water. For some reason, it tastes better than a fresh lemon squeezed in a cup, but it has the same benefits. Drinking a glass of lemon water each day can help with digestion, liver functioning, mucus, and much, much more. Use a straw to spare your teeth enamel.
I often wish that I could simply "listen" to my body, feed my body what it "tells" me it needs, and stop this mild obsession with what I'm eating. Unfortunately, I find that I cannot do this, and the more I try to do this, the more impulsive my relationship with food becomes. Just yesterday I was driving to work with a peanut butter and honey sandwhich (my dinner for the night) sitting in the seat next to me. I wasn't hungry, but I could not stop thinking about that sandwhich. The more I thought about it, the more I wanted it. I picked it up, placed it on my lap, and I thought about it for a few more moments. "Just a few bites," I told myself, and I proceeded to unwrap it and tear off a piece to munch on. I checked in with my stomach and noticed I was full, and then I found myself tearing off another piece.
By the time I got to work, the sandwhich was long gone, and my belly was bloated. "I haven't exceeded my caloric intake for the day, and I won't eat again tonight," I justified. Even though this justification was true, I still felt really bad about my behavior.
Why had I done this? Why didn't I wait? Why did I eat the WHOLE thing?
The only answer I can come up with is because I have been overeating the majority of my life, and it's a feeling I am addicted to. Addiction comes from a Latin word that means "devoted habits," and I am very devoted to the habit of trying to control what I consume, ignoring that attempt, and feeling remoresful in the aftermath. Those of you who have been thin your entire life probably cannot relate; however, if this cycle was not addictive, there would be no weight issue in America.
My favorite psychologist, Boulder's own Christine Caldwell, PhD, has developed a theory about healing addictive cycles like this; she calls it "The Moving Cycle." The idea is that "the only way out of addiction is through it," and the way through it is with Awareness, Owning, Acceptance, and Action. In order to make a shift, a person needs to move through these four states of being as needed. Every slip is another opportunity to become aware, own your behavior, accept what you have done, and take action to shift your energy.
Perhaps I'm not as conscious about my relationship with food as I'd like to be, but my hope is that the next time my mind insists that I eat something my body does not want or need I will consciously choose an action that is not part of this devoted habit.
HEALTHY TIP:
When the weather is warm, we all want a cool beverage to quench our thirst. My favorite healthy drink tastes like lemonade but has no calories or sugar. I take a 16oz cup and fill it with crushed ice, then I pour in 1 T of "Santa Cruz Organic Lemon Juice" (the only ingredient is lemon juice--not from concentrate) and then fill the cup with water. For some reason, it tastes better than a fresh lemon squeezed in a cup, but it has the same benefits. Drinking a glass of lemon water each day can help with digestion, liver functioning, mucus, and much, much more. Use a straw to spare your teeth enamel.
Tuesday, March 16, 2010
It's not only what you eat that matters...
The famous 1960's quote by Adelle Davis, "You are what you eat" has endured over time because it is so true: If you eat well, you feel well. If you eat crappy, you feel crappy. However, it's not only what you consume that matters, but how you consume it. This is what I love about the blood type diet: It takes into account that not all people are the same. Some people need to eat large meals less frequently; others need to eat small meals more frequently. Even if you don't know or care about your blood type, you certainly know your body well enough to know which category you fall under. Personally, if I don't eat every 2 hours, I feel so tired and grumpy.
When I'm losing weight, I need to eat a little bit all day long...I'm not talking about 6 small meals a day; I'm talking about 8-9 tiny meals. This makes it that I feel just satiated, but a little hungry 1 1/2 hours later. Along with this, I need to eat any animal protien in the morning, and eat vegan at night. This makes it so I am burning my fuel while I sleep and wake up hungry and ready for my protien-filled breakfast the next day.
A typical day on a weight loss journey for me looks like this:
6:30 am 1 hard boiled egg with garlic salt and a piece of toasted ezekial bread
8:00 am Nori with one leaf of chard layed on top of it, 1/8 c brown rice, wheat- free Tamari, 1/4 c raw tofu all rolled up like a burrito
10:00 am 1/2 c LF Plain yogurt with some blueberries
12:30 pm A salad of mixed greens, grated carrot, chopped celery, black- eyed peas, 1/4 avocado, and my special salad dressing (1T
dijon mustard mixed with 1 T honey or maple syrup)
2:30 pm Cinimon Raisin ezekiel bread with 1 T Almond butter
4:00 pm Tofu stir-fry with rice noodles (RECIPE IS BELOW)
6:30 pm 1 T Peanut Butter with 3/4 cup "Puffins" original flavor (they taste
like vanilla wafers and are so healthy)
7:30 pm 2 T dried cranberries and 1 T Pumpkin seeds
If it looks like a lot of work, it's because it is; however, it is so worth it. Eating this way keeps my hormones balanced all throughout the day, which makes my metabolism burn everything I eat, along with excess fat.
TOFU STIRFRY WITH RICE NOODLES and Miso Sauce
1 Package of Rice noodles, cooked be following the directions on the box
1 T olive oil
1 yellow onion, chopped
3 cloves of garlic, miinced
1 package of firm tofu, cubed
8 crimini mushrooms, sliced
2 carrots, sliced
1 cup of frozen broccoli
6 leaves of swiss chard or kale
1/2 cup of cilantro OR scallions, chopped
3 T miso paste
3 T Tamari
2 T Maple Syrup or Honey
In a large skillet, heat oil over medum heat. Add onion and cook for about 7 minutes, then add garlic and cook for about 1 minute. Add the tofu and rais the heat to you can lightly brown it (about 5 minutes). Add the mushrooms, carrots, and frozen broccoli. Stir together until broccoli is defrosted. Add the chard or kale, then place the cooked noodles in the dish. Before mixing together, in a separate bowl mix the miso paste, tamari, and maple syrup together until the miso is dissolved. Then pour the mixture over the noodles and veggies, and mix together until everything is saturated (you may need to make more sauce depending on your taste buds).
Even my 10 month old baby loves this dish. Before having her, I would add some curry powder in when I sauteed the onions.
When I'm losing weight, I need to eat a little bit all day long...I'm not talking about 6 small meals a day; I'm talking about 8-9 tiny meals. This makes it that I feel just satiated, but a little hungry 1 1/2 hours later. Along with this, I need to eat any animal protien in the morning, and eat vegan at night. This makes it so I am burning my fuel while I sleep and wake up hungry and ready for my protien-filled breakfast the next day.
A typical day on a weight loss journey for me looks like this:
6:30 am 1 hard boiled egg with garlic salt and a piece of toasted ezekial bread
8:00 am Nori with one leaf of chard layed on top of it, 1/8 c brown rice, wheat- free Tamari, 1/4 c raw tofu all rolled up like a burrito
10:00 am 1/2 c LF Plain yogurt with some blueberries
12:30 pm A salad of mixed greens, grated carrot, chopped celery, black- eyed peas, 1/4 avocado, and my special salad dressing (1T
dijon mustard mixed with 1 T honey or maple syrup)
2:30 pm Cinimon Raisin ezekiel bread with 1 T Almond butter
4:00 pm Tofu stir-fry with rice noodles (RECIPE IS BELOW)
6:30 pm 1 T Peanut Butter with 3/4 cup "Puffins" original flavor (they taste
like vanilla wafers and are so healthy)
7:30 pm 2 T dried cranberries and 1 T Pumpkin seeds
If it looks like a lot of work, it's because it is; however, it is so worth it. Eating this way keeps my hormones balanced all throughout the day, which makes my metabolism burn everything I eat, along with excess fat.
TOFU STIRFRY WITH RICE NOODLES and Miso Sauce
1 Package of Rice noodles, cooked be following the directions on the box
1 T olive oil
1 yellow onion, chopped
3 cloves of garlic, miinced
1 package of firm tofu, cubed
8 crimini mushrooms, sliced
2 carrots, sliced
1 cup of frozen broccoli
6 leaves of swiss chard or kale
1/2 cup of cilantro OR scallions, chopped
3 T miso paste
3 T Tamari
2 T Maple Syrup or Honey
In a large skillet, heat oil over medum heat. Add onion and cook for about 7 minutes, then add garlic and cook for about 1 minute. Add the tofu and rais the heat to you can lightly brown it (about 5 minutes). Add the mushrooms, carrots, and frozen broccoli. Stir together until broccoli is defrosted. Add the chard or kale, then place the cooked noodles in the dish. Before mixing together, in a separate bowl mix the miso paste, tamari, and maple syrup together until the miso is dissolved. Then pour the mixture over the noodles and veggies, and mix together until everything is saturated (you may need to make more sauce depending on your taste buds).
Even my 10 month old baby loves this dish. Before having her, I would add some curry powder in when I sauteed the onions.
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