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Eat This Not That | Breakfast Edition

After sharing my top five favorite healthy food swaps in the first edition of Eat This Not That, I’m back to share a special list of breakfast-related suggestions.

Have a favorite go-to breakfast that you want to amp up? Not sure if you’re making the best choice for your body first thing in the morning? I’m here for you!

Eat This Not That Vegan Vegetarian Gluten-Free Paleo San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Breakfast Recipes

 

Eat This Not That Tips – Healthy Breakfast Swaps

  1. Eat your {high fiber} cereal with no/low-sugar Greek yogurt instead of milk. It’ll keep you full longer and offers a serious dose of healthy fats.
  2. Do you have a granola habit? You could be giving yourself too much sugar first thing in the am. Try swapping your granola for oatmeal made with whole oats. Add berries and chia seeds for bonus points! {Need some ideas to spice up your oatmeal? I’ve got you covered – Heart Breakfast Oatmeal & Coconut Chia Overnight Oats}
  3. If you’re a bread lover and usually reach for a bagel to break your fast – Either trade it in for two slices of Ezekiel bread or try hollowing out your bagel. Yep, you read that right. You can scoop the bready centers out of the bagel and fill with sliced hardboiled eggs and avocado for a delicious, healthy, filling breakfast.
  4. Are you regularly having an orange, apple, or pineapple juice in the morning? You can swap it out for a whole piece of fruit, which I talked about in the first Eat This Not That post. OR you can whip up a water bottle or pitcher filled with infused water. Add chunks of fruit, mint, ginger, or whatever you’re craving to your mixture for a tasty, hydrating start to the day.
  5. Would you consider yourself a sugar junkie? Are you not fully awake or ready to tackle the day until you have a pastry or sugar-filled coffee drink in the morning? You can cut waaaay back on the sugar and make yourself a tasty banana-based pancake instead. Banana, protein power, and either eggs or egg whites. Don’t eat eggs? Swap them out for a flax or chia seed egg as a binding agent. Et voila.

Do YOU have a favorite breakfast? How would you make it healthier?

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Race Training: What I Eat on Training Days

Training for a race is a lot of work – Running, cross training, recovering, keeping yourself healthy, and – My favorite part – Fueling your body.

As I talked about in my Race Training for the Injured post – I love running, but due to my chronic injuries, I’m not able to follow a standard training program.

Even with only one run a week in my program, I’m still working very hard in preparation for my next race, and fueling my body with whole foods. And plenty of them.

My diet right now is decently high in carbs and fat, and really high in protein. A challenge with a vegetarian diet, but not impossible.

Race Training What I Eat on Training Days Running Runner Half Marathon Vegan Gluten-Free Paleo Vegetarian San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger

Here’s a peek into what I’ll eat on a standard running day.

  • 7am – Coffee or tea & half of a No Cow Bar
  • 8am – Head out for a run w/ the other half of the No Cow Bar in the pocket of my running tights
  • 10am – As soon as I’m home from my run I’ll make a quick smoothie
  • 11am – After the quick hit of carbs and protein from the smoothie, I’ll make something more substantial like a veggie scramble. High in protein, fiber, vitamins & minerals
  • 2pm – Pasta made with zucchini noodles and chopped veggies & tomatoes
  • 5:30pm – A large salad or roasted vegetables with a veggie burger on the side
  • 7pm – Bedtime snack of apples or rice cakes with Fluffbutter

What do YOU eat on training days? How do you fuel your runs?

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Three Simple Clean Eating Tips

Clean eating means different things to different people. But regardless of your diet, it’s always a good idea to try to clean things up and keep your body well-fueled with a healthy diet.

I’m not hear to convert you to veganism or to try to change your mind about what you’re putting in your body. My goal with these clean eating tips are to show you how small changes can help you make strides in your health journey.

Cut Processed Foods:

I hate to be the bearer of bad news, but you’re probably not going to meet your weight or healthy living goals by eating takeout, microwave meals, or processed “food” filled with sugar, salt, dyes, and chemicals.

Start small, definitely, but you should start!

Step one – Try switching out those highly processed products for fresh, whole foods. Check out my new Eat This Not That series for some tips on how to make some healthy swaps.

Crackling Cauliflower Vegan Gluten-Free Paleo San Francisco Fashion Food Fitness Lifestyle Travel Blogger Recipe

{Crackling Cauliflower – Vegan & Gluten-Free}

Read Labels:

There are some packaged foods that a clean eater can still rely on – Certain protein powders, protein bars, grains, veggie burgers, and other minimally processed health-oriented products.

So how do you know whether it’s a good idea to eat a particular packaged item?

Read the label!

Are there a million ingredients? Are you unable to pronounce any of the chemical additives? Is the first ingredient cane sugar? Those are all ways to clue yourself in that an item isn’t going to be the best choice. A small number of whole food ingredients is what you should look for on the label of an acceptable packaged food item.

Cook:

Making your own food at home {or in your office, or dorm, wherever} is important to meet your goals. You want to start with fresh produce and whole foods – But it doesn’t have to be complicated. Simple salads, stir fries, or tray bakes can be quick, easy, and satisfying.

Try to formulate a meal around hitting the following items: (1) Produce – Fresh is better, but frozen is better than nothing! (2) Protein – Meats, eggs, beans, seeds, lentils, tofu, or veggie burgers. (3) Whole Grains – Brown rice, quinoa, Ezekiel bread, amaranth etc.

There are a million options and combinations – Just try to hit those three groups, add some seasoning {spices are better than pre-made sauces, but if you try a bottled sauce be sure to check the ingredients}, and eat raw or cook to your liking.

And I promise you, by following these three tips you can dramatically change your lifestyle and start meeting your goals.

What do YOU think of these tips? Are these changes you can implement?

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Best Vegan Protein Bars

While I will always take a meal of whole foods over a bar, sometimes protein bars are a quick & easy option you can’t beat. If you’re hiking, running, backpacking, running errands, traveling, etc – Bars can save your life. I always keep them in my desk, purse, and apartment just in case. And I’ve been known to indulge in one in lieu of dessert when I’m trying to hit macros.

So, in no particular order, here are some tasty, protein-rich vegan protein bars that you might enjoy trying out.

 

No Cow Bar:

  • 22g protein & 1g sugar
  • All natural, non-GMO
  • Vegan & Gluten-Free
  • Favorite Flavor – Lemon Meringue Pie {YUM!}
  • Taste & Texture – They’re chewy and filling, and I love the lemon and the chocolate peanut butter flavors

Vegan Protein Bars Gluten-Free Vegetarian San Francisco Bay Are Fashion Food Fitness Lifestyle Blogger No Cow Bars Rise Bars

Simply Protein Bar:

  • 15g protein & 1 g sugar
  • Non-GMO
  • Vegan & Gluten-Free
  • Favorite Flavor – Peanut Butter Chocolate
  • Taste & Texture – These are light and almost rice crispy-ish. Filling but not overwhelmingly so.

Clif Builders Bar:

  • 20g protein & 21g sugar
  • Non-GMO
  • Vegan & Gluten-Free
  • Favorite Flavor – Mint Chocolate, we fight over this flavor in my house
  • Taste & Texture – This is basically dessert. With just as much sugar. I only allow myself these babies on running days since I’ll have earned my sugar!

GoMacro Macrobar:

Rise Protein Bar:

  • 15g protein & 12g sugar
  • Non-GMO
  • Vegan, Soy & Gluten-Free
  • Favorite Flavor – Lemon Cashew {Note: some of this brand’s bars use whey protein so if you’re sensitive to lactose be sure to check the ingredients}
  • Taste & Texture – Similar to a Larabar in texture and ingredient lists. Very simple & delicious.

My top suggestion when you’re choosing your protein bars is to look at the amount of sugar that it contains. Most of the varieties that you’ll find in your local drug store are going to be low on protein and high on sugar. So be sure to check ingredients and nutritional stats to make sure that you’re getting enough bang for your buck.

What are YOUR favorite protein bars? Do you have one that I need to try?

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Eat This Not That | Food Swaps

Whether you’re eating out at a restaurant or cooking in the comfort of your own home – There’s usually a way that you can make some healthier choices and swaps for a recipe.

So, with that in mind, welcome to the first edition of Eat This Not That – Food swaps for the healthfully-minded!

Eat This Not That Fruit Vegan Gluten-Free Paleo Vegetarian San Francisco Bay Area Fashion Food Fitness Lifestyle Recipes

My Top Five ‘Eat This Not That’ Tips

  1. Fresh salsa over bottled hot sauce – If you want to add a flavorful kick to your meal, try topping it with salsa instead of a sodium-packed bottled hot sauce.
  2. Hummus instead of sour cream. It can add a creaminess and delicious flavor to dishes that call for sour cream. Note: This swap is probably best for savory dishes, I’m not sure how a raw hummus cheesecake would work out… 🙂
  3. You should try to choose whole fruits rather than sugar-filled juices. It’s easy to get lured in by the promise of fresh-squeezed juice, but the fiber in the fruits themselves help your body deal with the influx of sugar. Without the whole fruit, you can get a fairly significant sugar spike in your blood sugar from juice.
  4. Fruit or veggies for dipping instead of crackers or chips. Whether you’re dipping into hummus, nut butter, or Ranch dressing – Try some produce in lieu of your usual salty treat.
  5. Have you tried cauliflower rice? If not, I highly recommend it. Cauliflower is easy to work with, can be bought pre “riced,” and is really versatile. Cauliflower oats, fried cauli rice, and mashed “potatoes” are great, nutrient-filled, healthier options than their original iterations.

Stay tuned for some more suggestion and ideas to healthify {that’s totally a word, I swear} your life!

What’s YOUR favorite food swap in the kitchen?

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