curvybrownvegan: Wellness Lifestyle

Showing posts with label Wellness Lifestyle. Show all posts

Tuesday, June 11, 2013

Back to Basics

Since I was a little girl if ever I or one of my sisters fell ill we ran to our nana for advice. Although, we were all insured my nana's wisdom proved far more valuable. As the oldest, I was the voice for us all, I read off our symptoms to nana and patiently we awaited a response (my mom eager to know the verdict as well).

I carefully wrote down everything she advised. Her timeless home remedies dated back to her years as the oldest child caring for her siblings. She explained her grandmothers mother did this and it always worked. My nanas instructions were meant to be followed to a tee and looking back at them now I realize how practical and basic they were. With a warm intensity she would advise:

Upset stomach: drink a cap-ful of apple cider vinegar and chase it with a cup of water
Sore throat: gargle with salt water and spread vapor rub on your chest with a warm compress
Menstrual cramps: lay with a hot water bottle
Tough splinter: wrap foot in plastic with baking soda
Dry scalp treatment: coconut/olive oil mask and apple cider rinse

Remembering my nanas’ advice reminds me of the importance of going back to basics. Studies prove that the body can heal itself; free of prescriptions, elixirs, patches, syrups, and fad diets. With some TLC and a few household staples we can be as good as new.

On the rare occasion I become sick I remind myself of my nana's remedies. I drink water, flush my system with veggies and fruits, and I get plenty of rest. Simple, basic yet effective.

Monday, January 21, 2013

Protein Pack Your Diet

>Protein is essential for the growth, maintenance, and repair of our cells, for energy, fluid balance, immune function, and enzyme function. We need it to survive. So when people ask
the infamous question asked of all vegetarians and vegans: "where do you get your protein?" I love to answer because its what I consider to be a teachable moment. There are a host of foods that are packed with protein but its all about the combination and quantity eaten of these foods to ensure your diet is protein packed.

First thing to know is that all protein is not the same. Animal and dairy protein are higher in protein per serving and easier to digest. While, plant proteins are lower in protein per serving and harder to digest. Thus, it is important for non-meat eaters to eat a variety of protein sources that are complete proteins.

A complete protein contains 8 of the essential amino acids our body needs. A serving of animal protein contains all 8 amino acids and is thus a complete protein within itself. However, plant, grain, nut, and bean proteins lack one or more of the essential amino acids and are thus incomplete proteins.

Lets RECAP:

Complete proteins: All 8 essential amino acids, found in animal meat and dairy (some grains).

Incomplete proteins: Lack one or more of the essential amino acids, found in all other food groups outside of meat and dairy.

Don’t get discouraged my non-meat/dairy eating friends, there is another group called complimentary proteins which are incomplete proteins that can be combined with another incomplete protein to create a complete protein.

To ensure that your diet is protein packed the following complimentary proteins should ALWAYS stay on your plate, these include:

Beans (legumes): Full of protein, calcium, fiber and iron. Beans (legumes) are a win-win option they are inexpensive and easy to prepare (slow-cooker style). When combined with a grain they provide the body with the essential amino acids it needs.

Nuts/Seeds: Go crazy with a few handfuls of almonds, pecans, walnuts these tasty nuts are packed with flavorful nutrients. They are great in trail mixes, salads, yogurt, oatmeal, as a paste on bread, or as is. In addition, seeds such as pumpkin, sunflower, sesame, flax, and chia are also great in salads, smoothies, cereals, and as baking substitutes for dairy.

Vegetables: Dark-hued veggies always rule in the nutrition factor. Colorful foods such as peas, chickpeas, broccoli, artichoke, spinach, kale, and potatoes contain both phytonutrients, fiber, and protein. When these vegetables are added to rice and bean dishes consider your body protein insured.

Grains: My go to is always "Oats for breakfast" and "Quinoa for lunch". There are may grains that offer a lot of bang for their buck. Many of these grains are ancient traditional staples for many around the world. They are now being recognized by America for their efficient source of protein. My first time tasting millet was in a village in Mali where it was being pounded by a woman into a paste that we dipped into an okra stew. It was delicious and filling. I had never tasted anything like it before. Grains such as oats, quinoa*, millet, amaranth, bulgur, and buckwheat are high in fiber and provide ample protein. These foods are great additions to bean and vegetable meals and tasty on their own as hot or cold cereal.

Remember although these items contain a good source of protein they are incomplete proteins and must be combined with one another to become a complete protein to give your body the nutrients it needs. Below are a few combinations you can try at home.

Beans + Rice + veggies
Beans + Corn or wheat tortilla + veggies
Lentils + Rice + veggies
Pea Soup + Bread or crackers
Peanut butter + Bread
Pasta + Beans (Pasta/Bean Salad) + veggies

* Some nutritionist argue that quinoa is a complete in itself.

Monday, January 7, 2013

Vegan on a Budget

Cheddar, bread, mula, dead presidents, green notes....money there are many names for the thing that billions of people are trying to save or get more of. Within, our current economy coupons, deals, and multiple jobs are the name of the game to stay afloat. People are striving harder to make their money stretch.

With this said, many complain that eating healthy is too expensive yet like many other health advocates our theory is this: we’d rather spend a couple hundred on healthy food for prevention as opposed to thousands on cures and treatments. After rent my biggest expense is food and although, I am all for spending money on healthy, quality food I refuse to go broke over it. Today, I will share a few of my Top 5 money saving tricks as a vegan on a budget.

1. Create a budget. Devise a monthly budget outlining all your expenses. Next, decide how much you’d like to spend on food (not including eating out). Knowing exactly how much you want to spend gives you a guideline to stay within while shopping and meal planning. Without a budget you could spend way more than you’d like and may still find yourself running back to the grocery store.

2. Create a meal plan using your new budget create a meal plan outlining what you’ll eat for every meal of the day Monday-Sunday. Your meal plan will tell you what items to put on your grocery list down to every seed, this will allow you to save time, money, and stress. With a well stocked fridge your less likely to eat out and you wont have to worry about shelling out extra money and gas to grocery shop daily .

3. Create a grocery list that includes every single item needed for the week. Indicate where you purchase your items and the approximate price for each also include the exact amount of what you need, for example If you eat bananas for snack include 7 bananas. Having a a grocery list will ensure you are eating the items you want at the price you want.

4. Make large portions. I love to use my crock pot to make a weeks worth of beans and I make about 3-4 days worth of brown rice or quinoa. These two items serve as my staple meals. For lunch I wrap the beans into a raw collard or tortilla with greens and veggies for a light vegan wrap. While for dinner I combine the rice and beans with avocado, raw kale, and tahini sauce. Large portions save time and they ensure that you’ll always have something to eat even in a rush. Now the time you once used to cook can be used to exercise, relax, chat on the phone, or clean.

5. Look for deals. Everywhere I turn there are coupons, deals, and savings books all ready to assist in saving money. I clip coupons for items I use, I keep them in a file that stays in my purse at all times. I even use the Chinook book ($20 but, I got for free, talk about deals) which caters to a health conscious audience offering over $500 in savings for various venues from restaurants, to spas, to grocery stores.

I get my biggest savings from the farmers market where produce is sometimes half the price of health food stores and it’s more sustainable and keeps your dollars local. I visit in the last 30-45 minutes when vendors are anxious to pack up, and more willing to bargain. With this strategy you could easily leave with a weeks worth of produce for under $30. I also take a genuine interest in the farmers especially being that they supply the food I put into my body. Making friends with farmers is important because you have created a deeper connection with the food you eat and they will be more apt to offer you future deals.

Friday, January 4, 2013

When the Going Gets Tough

Sometimes in life the going gets tough.

And when the going gets tough there are many options to choose from: buckle under pressure, be self deprecating, or get tougher. Within the past month I underwent all 3 of these phases and only one proved successful. Life threw me through a loop.

In the midst of some major life curveballs I found myself reaching for familiarity. The familiarity found in comfort foods. I was juggling my students, night classes, studying, a second job, a social life, and a few of the most devastating events one could encounter all at once. The more and more things got tough the more I found myself reaching for vegan treats: cookies, pastries, ice cream, and pizza. Eventually, vegan treats were no longer enough and I found myself wanting non-vegan treats. I no longer had time to plan my meals, exercise or eat regularly. Food was no longer for nutrition it became a source of comfort.

In one month I watched the scale creep up an extra 5lbs. I was in an emotional and physical rut my new diet left me with less energy, breakouts, and a constant craving for sweets and salt. Ironically, one day while studying for my nutrition final I was snacking on cookies.
My stomach growled as I flipped through my class notes and my mind veered away from possible test questions to serious life questions like: how can I teach others about balance and nutrition if I buckle under pressure? How will I be able to hold others accountable if I am not holding myself accountable? Why would I choose foods that hurt me when I feel hurt or stressed?

The questions struck a nerve and then and there I threw away the cookies, took a big gulp of water and began devising a plan of action. First, I wrote my health/fitness goals. Next I made a list of foods I crave when I feel sad, unhappy, or stressed alongside each food I listed the reasons why I chose the food and how it makes me feel. Then, I made a list of foods that make me feel good and happy. I noticed a drastic difference between the two lists and quickly I realized a “change gon come”.

Stress Foods	Happy Foods
Chocolate Chip Cookies: I feel happier, full, comfort. Milk Chocolate: I feel deserving, rewarded, special, relaxed, pampered Vegan Donuts: I feel excitement, comfort, rewarded	Kale, strawberries, grapes, red Pepper: I feel clean light, healthy, clear minded, balanced, accomplished, energetic.

I ate stress foods to feel better yet, I felt worse after eating them because of what they do to my body and it was only a temporary fix. However, my happy foods list made me feel consistently and ultimately encouraged me to eat even more of them. From that moment I decided I would never turn my back on my health. No amount of stress, loss, or work will ever make me turn my back on my health.

After a one month hiatus from strict veganism and regular exercise. I now feel more dedicated than ever to maintaining a healthy lifestyle. Although reaching out for quick/junk foods during tough times may seem like a quick fix it only makes things worse in the long run. Now, when I am feeling overwhelmed or down I reach for easy go-to snacks like sliced red peppers, a handful of grapes, or peanut butter and apple. These fulfill my sweet and savory cravings without sabotaging my health or stunting my fitness progress.

I completed my study session with a little extra zeal knowing that this experience will make me an even better dietician because I know what it’s like when the going gets tough-and I know what it takes to guide both myself and others to GET TOUGHER.

Monday, November 26, 2012

It's Persimmon Season + recipe

As a little girl my Nana, an unlabeled vegetarian/ health nut/food activist. Introduced me to a world of organic, sustainable fruits and vegetables through her garden. She put her soul into her garden. On her knees, in the dirt, for hours she'd hum and sing as she planted collard greens, peppers, strawberries, tomatoes, cucumbers, and squash. Not to mention our backyard had a peach, orange, and grape tree that we'd make pies, jellies, salads, and casseroles from.

Nearby my Aunt Faye had trees full of pecans, figs, and persimmons, (what I thought were orange tomatoes). I lived like a country girl in the city which indirectly taught me the importance of organic farming, sustainability, and food justice. Although, I had been exposed to a world full of delicious fruits and veggies the orange tomatoes stole my heart with their mild sweetness, hint of spice, and chewy texture.

There are two types of persimmons Fuyu and Hachiya. Fuyu persimmons are shaped like tomatoes, with a tough outer skin, with a mild sweetness, and can be eaten anytime. While Hachiya persimmons are acorn shaped, with a soft outer skin, and can only be eaten when very ripe (or you will get cotton mouth).

One of the great things about persimmons are their versatility. They can be eaten raw, baked with spices, canned and jellied, and even blended into a smoothie. One of my favorite persimmon treats is my Raw Vegan Persimmon Pudding.

I’ve included the recipe below:

2 Large, ripe persimmons
2 Frozen ripe bananas
4 Medjool dates
1 tsp. Vanilla
4 tbsp. Chia Seeds
4oz Coconut milk

Directions:
Combine all ingredients in a blender on low speed until liquefied. Remove from blender and pour in a container with a lid. Cover and put into freezer for 20 minutes. Remove from freezer, serve with a mint and Chia seeds for garnish.
(Picture coming soon)

Monday, November 5, 2012

Life G.P.A

I want to thank everyone for their patience with me... I have an inbox full of messages, calls I have to return, a home I need to clean, a gym I need to attend, and a stack of assignments to complete. I chewed off a lot this year by deciding to return to school while balancing 2 jobs. Now, 2 ½ months into the first semester things are getting REAL.

At the end of a long week of studying for 3 days straight, flashcards, little sleep, and 2 jobs nothing feels better than to see an A on an exam. I live for the grade. When it’s all said and done the grade reaffirms that all of my hard work and sacrifice isn’t in vain. I find this need for a grade spilling over into my personal life. Now that I am back in school I find myself wanting an A-F grade for everything. How clean is my room? A-F, How neat is my handwriting? A-F, How is my outfit? A-F, How well do I kiss? A-F......Seems I always need to know the grade. Of course If it’s less than an A I’m hurt yet even more determined to earn one. I want a 4.0 in life (and a few AP courses wouldn’t hurt either).

I am a Capricorn, and we love to be productive, organized, and accomplished. Although, I am making A’s in my classes. The rest of my life report card is suffering:

School A+
Work A-
Gym B-
Returning Calls C
Returning Emails D
Cleaning House F-

My life G.P.A is not looking good. (Anybody want to calculate it?) Not, to mention I only posted one post last week which utterly hurts my heart. Whether I have a million followers or not this blog grounds me. In many ways it gives me balance and motivates me to continue on my own journey toward total health and wellness while inspiring others.

I believe goal setting is important and effective for success yet I can’t help but wonder if a grading scale is necessary for every aspect of my life. Is it healthy or unrealistic and ultimately detrimental to all of my efforts? What are your thoughts on it?

In the meantime, as I struggle/strive to make the grade I appreciate all of your patience, support, comments, emails, invites, and love. You are noticed and appreciated please check your inbox soon for a reply message from me.

Monday, October 15, 2012

How do you Prepare for Success?

It’s easy to give into being too tired, too busy, too something and not follow through with our wellness goals. I try to create a game plan for when these times arise. A few things I do to prep myself for success are:

Set out exercise clothes the night before, including shoes, socks, fully charged ipod, ipod arm strap, and keys.
Set my alarm same time everyday including weekends (after a while I just get up on my own)
Create a set exercise routine for each day of the week
Prepare all meals for the week on Sunday
Track my exercise and food in a journal

Please, share your strategies on how you organize and balance health/wellness into your life.

Monday, October 8, 2012

What's on your Workout Playlist?

Music can make or break a run (at times)- which is why I have many different playlist for different race distances, speeds, and moods. But, there are a few songs that will always be on my playlist to keep me pushing, motivated, and inspired. I will share mine below and be sure to shares yours too.

The Roots and John Legend-The Fire
Santigold-Unstoppable
Janelle Monae-Violet Stars Hunting
Kanye- Power
Mos Def-There is a Way
Kanye-Stronger
M.I.A-XR2
Beyonce, Jay-Z, Kanye: Lift off
Kanye-I Wonder
Janelle Monae-Many Moons
M.I.A-Bamboo Banga
Prince-Lets go Crazy
Kanye and Rhianna-All of the Lights
Santigold-Creator
Janelle Monae-Faster
Little Dragon-Runabout

This is my Marathon (26.2 miles) playlist. Although, only 4 Fela songs got me through my first half marathon (13.1 miles) because his songs are super LOOOOOOONG.

Okay your turn share...share...share...what gets and keeps you going?

Wednesday, October 3, 2012

Make Acheiving Fun!!! Goal Setting with Rewards

Studies show that people who set goals with an incentive attached are more likely to accomplish the goal, than those without an incentive. For instance athletes look forward to shiny trophy's and bronze medals just as much as models love free merchandise after their shoots.

Incentives can take on many forms but say you could create your own incentive in an effort to propel you further in accomplishing your goals. This is what I do often to keep myself on the right track. I give myself rewards for accomplishing fitness, career, lifestyle, and weight-loss goals. Below are the steps I follow to make goal setting fun and rewarding.

1. Create a list of goals (that will take at least a week to accomplish)

2. Develop a budget for how much your willing to reward yourself as each goal is accomplished.

3. List as many rewards as you did goals.

4. Match the goals with the corresponding reward in greatness and importance. i.e smaller goals=smaller rewards and larger goals=larger rewards. Below is my own personal example in steps:

Step 1: Healthy Lifestyle Goals

1. Drink 9 cups water daily

2. Take all vitamins daily

3. Get to bed by 11pm

4. Exercise 6 days a week

5. Do 100 ab crunches daily

6. Do 50 push ups daily

7. 10 minutes of morning meditation

8. Try one new exercise

9. Stretch before and after exercise

10. Jog an 8 minute mile

Step 2: Under $15 for each reward

Step 3: Rewards under $15

Step 3: Rewards under $15

1. OPI nail polish

2. Magazine subscription

3. Candle

4. Manicure/Pedicure

5. Logo running t-shirt

6. Running Socks

7. CD or DVD

8. Flowers

9. Book

10. Alba or Burts Bees lip gloss

Step 4: Healthy Lifestyle Goals and Rewards

(I reordered the ones I know maybe harder to implement due to my schedule or fitness level)

Goal	Reward	Date Accomplished
Drink 9 cups water daily	Flowers $10
Take all vitamins daily	Book $15
Get to bed by 11pm	Candle $15
Exercise 6 days a week	Manicure/Pedicure $15+
Try one new exercise	Magazine subscription $15
Do 100 ab crunches daily	CD or DVD $15
Do 50 push ups daily	OPI Nail Polish $9
Stretch before and after exercise	Running Socks $10
10 minutes of morning meditation	Alba /Burts Bees lip gloss $8
Jog an 8 minute mile	Logo running t-shirt $15+

Another example below is when I’m doing weight loss goals with a larger budget. Key thing to remember NEVER reward yourself with food.

Weight-loss Goals and Rewards

Starting Weight: 138lbs Goal: 124lbs

Rewards for every 2 lbs lost

Goal	Reward	Date Accomplished
136lbs	Roses $20
134lbs	Spa Manicure/Pedicure $45
132lbs	Carols Daughter Body Products $70
130lbs	Race Medal Holder $40
128lbs	Running Charm Necklace $50
126lbs	Shopping Spree $450
124lbs	Spa Day $400

Goal setting is an integral part of success. Truth is we are going to spend money in life why not spend it on ourselves sometimes. My idea of rewarding myself so frequently never stemmed from vanity or greed rather from the fact that I rarely bought myself anything besides the BARE necessities; and I rarely gave myself a pat on the back for all I had accomplished.

Creating an actual structured list encouraged me to be accountable for thanking myself. It allowed me to take a breath, and acknowledge my achievements. In the beginning, I was so bad about doing things for self my list of goals included: take a bath once a week, do nothing for thirty minutes, and wait 24 hours before returning calls.

I learned through this process that by not taking the time to acknowledge my accomplishments downplayed all my hard work. Even in my professional life I'd accomplish one thing and without acknowledging it I was on to the next project. I am now committed to wellness in all aspects of my life and goal setting and rewarding is just another way I make wellness a priority.

How do you reward yourself for your accomplishments?

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