Factors Besides Diet that Affect your Weight

I know I usually write about just food, but there are so many other important factors which affect your weight and general well-being. I've had my share of slumps and plateaus with my weight, and it's made me consider what else could contribute to this. After some research, I've come to discover what you put into your mouth is only a part of the equation.

Food Combining
The time you eat something is almost as important as what it is. As I've mentioned, I suffer from digestive problems quite frequently. Because of this, I am constantly on the lookout for ways to help my body digest food so that it is able to absorb its nutrients most effectively.

Animal protein takes the most energy for your body to digest, so it's gonna take the longest. Combining protein (from any source) with starchy foods interferes with the digestion process because they both need different types of digestive enzymes. If your body is spending all its energy digesting your food, the nutrients the food contains may not be properly absorbed. Another couple rules to follow are: drink liquids before or at least a half hour after a meal, eat fruit half an hour before your meal or wait a while after, and try not to pair fruits and veggies in the same meal. Some fruits do not pair well together because of their level of acidity (some need a different pH to digest). This seems like a lot of info, so I'd recommend reading Food Combining and Digestion by Steve Meyerowitz.

Stress
I'm a pretty happy person, so most people are surprised I've struggled with anxiety for years. I would love to say my life is stress-free, but despite trying my best to be an optimist, sometimes things really get to you and wreck havoc on your health.

So, my point - how can stress make you fat? Well, number one, some people turn to eating when they're stressed. I am, unfortunately, one of those people who craves food when stressed. There are a few ways to deal with this: have healthy snacks ready to eat, practice deep breathing to center your mind, drink lots of water or quickly redirect your mind by calling a friend or reading a book. I find I just need to be out of the house when I'm stressed and fear emotional eating will take its toll.

In addition, stress produces the hormone cortisol, which contributes to your body's storage of fat, especially near your abdomen. Stress hormones also have an affect on digestion, which prevents your body's elimination of toxins, which can make you really bloated and suck your energy.

To try and relieve unnecessary stress, try practicing yoga, associate yourself with other optimists and stay active.

Sleep
How many of us sleep 8 hours a night? I try to, but in reality, a number is a just a number. When it comes to healthy sleep, quality trumps quantity.

When you're well rested, your mind functions in a state of clarity. You can make better decisions, like avoiding junk food. Your body won't crave quick crash-and-burn stimulants like caffeine and sugar to get you through your day. Your body has had restorative sleep, so it can focus on carrying out other functions now. Since it's done "cleaning house", it can provide you with energy through the nutrients in your food, give you a healthy blood supply to your brain so you can be fresh and bright, and you will look much more lively to all your peers!

Some ways to ensure a restful sleep: Avoid eating protein so close to bed time. Any food should be avoided about three hours before bed, but I always say if you're starving, something quickly digestible like fruit is okay in small quantities. If you're stressed before bed, do some deep breaths and try not to focus on stressful thoughts. Avoid liquids an hour or so before bed.

Body Image
Yes, this is an important one! Why? Because how you perceive yourself physically affects how you perceive food, which affects how you eat and live, which affects how you look. For example, if I think I look fat and gross, I may think food is all to blame. I eat salads all the time and loathe eating in general. Inevitably, I will go for a round of cheeseburgers one day because my body has had enough of this judgement and ill feelings towards eating.

If I feel proud of who I am, knowing I'm never going to be a size nothing who's ribs are showing, then I will feel great about eating. I care about my body, so I want to put great stuff into it to nourish it, but I also know it needs a little treat once in a while. In turn, I make my body happy, and it makes me happy!

Do I always feel amazing about myself? God, no. These realizations came from long periods of self loathing and desperately wanting to be pin thin. Now, I try to relate to the latter person mentioned, who has a love-love relationship with their body. We may not be able to be that person 100% of the time, but having that in your mind will help a ton!

Happy living, my fellow veggies. I hope you are all inspired to do some great stuff for yourself to help relieve stress, sleep better and improve your digestion.

A Raw Cleanse...Just in Time for Why I'm Veg Week

Attention, fellow veggies and enthusiasts! Why I'm Veg Week is kicking off in T Dot on Saturday. I will be attending Veg Fest in Niagara that day, but the Veggie Pride Parade is going on in our very own city as well.

Coincidentally, I am also starting a raw food cleanse on June 1st for 15 days. This is actually perfect timing, since I'm sure my raw taste buds will be tickled plenty during my first week!

I wanted to take this opportunity to discuss why I'm doing a cleanse and how being veggie is a crucial part of my life overall. After my vacation, I have had a hard time getting back into my former healthy routine. I've had nights where I could have had way better quality sleep, and I've been so preoccupied with other things that I've slacked on preparing food. So I've been buying food while I'm out or eating my parents' food, which is not unhealthy exactly, but it ain't what my body's used to. I've also been drinking more than usual. All of these factors combined have made me notice an overall difference in my energy level and general feeling of well-being.

I figured with the warmer weather coming in it'd be a great time to give my body a break. I've always had digestion issues, and eating less raw food, poor combining choices and even poorer timing choices have wrecked havoc on my digestive system. I am going to aim to start my cleanse with as much veggie juice as possible to give my body a break from having to extract nutrients from solid food. For more info on the benefits of juicing, check out my previous post.

I am going to stock up on tons of organic veggies to always have on hand during these 15 days. I actually love the feeling when I discover how veggies I'd been cooking all along taste amazing raw! For example, my usually steamed okra ended up in a salad I had the other day in it's natural raw form, and it was delish.

I am a little sad to say bye to my coffee and gum. But very glad to be free of those little vices. Raw cleanses are not only good for your body, but the mind benefits from some discipline once in a while too.

I'll keep y'all updated. Happy veggin'!

The Importance of Organics

When you get so absorbed in a way of living, it just sort of becomes your way without any effort. I automatically go for the organic option if it is available to me with the conventional. Most people see "Oh, conventional carrots are 1.99 and organic is 2.49" and just reach for the lower price. I am not criticizing these people, because this is how their mind is trained to think. A lot of the time we don't actually know why organic is so much healthier for you. I hope to clear some things up and inspire more organic choices with this post.

Why organic? I can't afford it!
One thing I hear all the time is "Wow, I'd love to eat organic, but I can't afford it." Is that a new pair of shoes you're wearing? And you spent how much at the bar last weekend? Health should NOT be put at the bottom of your budgeting. It is not an expense, it is an investment.


Eating food which contains chemicals can interfere with nutrient absorption. All those chemicals that are concentrated in your lovely fruits and veggies end up in your body, which is constantly working to eliminate toxins. When so many additional toxins are being ingested, our bodies can't always keep up, and not enough energy is left to absorb nutrients from the food. These conventional foods are also subject to being genetically altered, since non-organic food need not be labelled if it contains GMO in Canada. Your only safe bet to avoiding genetically engineered food is purchasing organic food with a legitimate certification. Besides health effects for humans who consume the food, our poor Earth is being abused with all the junk we're spraying over our over-farmed land. The environmental health of the soil is compromised with conventional, pesticide-ridden produce. Yuck.


Believe you me, I am not made of money. I'm sort of a broke part time worker who's in between school transitions. Do I buy all organic? No. But I do prioritize which produce I absolutely buy organic. Anything where I'll be eating the skin is a must: apples, berries, carrots, etc. Anything I'm juicing is absolutely gotta be organic, because if it were conventional produce, all those pesticides would just be concentrated in my "healthy" drink. The EWG made a list called "The Clean 15" and "The Dirty Dozen" to help shoppers prioritize which produce is lower in pesticides and can be purchased conventionally. http://www.ewg.org/foodnews/summary/

Give the organics a try for a week and see how amazing you feel. I guarantee it!

Preparing for and recovering after a vacation

I recently had the pleasure of going on an all inclusive week long vacation to Cuba. It was truly paradise. However, it was far from my typical day to day life in Toronto!

Preparing for the trip, of course my big concern was the food. As a vegan, I hoped there would be vegan options served for each of the meals. Obviously I knew they wouldn't be the health food I was used to eating, meaning they're definitely not organic or made without added salt, sugar, etc. I decided that I will pack a few staple items to keep me somewhat feeling normal and lay off being too picky on the food served, as long as it's vegan of course.

I packed raw organic pumpkin seeds, almond milk, raisins, some maca, bee pollen, spirulina, chia seeds, oatmeal and a few delicious Larabars.

My main concern was the breakfast. I knew that there may be a big selection, but breakfast is usually cereal (with dairy milk), eggs or meat. I did anticipate delicious fruit though, and I was right! Honestly, I usually started my day with fresh guava, pineapple, papaya, watermelon or banana. The fruit was incredible. I did pack a few organic instant oatmeal packages, which I ate for breakfast a few times with my almond milk and some bee pollen and fruit. 

Lunch and dinner were actually a pleasant surprise. Tons of selection that actually tasted so good. Obviously eating overcooked, canned or fried food would not be something I'd do at home, but I'm not going to complain. I ate a lot of boiled potato, rice, black beans, peas and carrots, pasta with veggies and new foods I loved trying, such as yucca and plantains. They did have a raw salad area, which I was thrilled to see! I would have been a lot more careful in asking for what is 100% vegan at home (is that cooked with oil or margarine, etc), but the last thing a vacation needs is stress. I used common sense and my own judgement and also enjoyed a few indulgences.

In addition to the food I ate, I was also enjoying cocktails. A lot. I know I'm a health nut, but I'm also 21 years old and haven't been on vacation in 6 years. I tried to enjoy minimal fruity and high calorie drinks, and mainly stuck to gin with soda water. The calories do add up, my friends. I gained 4 lbs., 2 which have been lost in a few days just from abstaining from alcohol!

I'm not usually a coffee drinker, either. Again, my indulgences got the best of me. I was having one or two Cuban coffees a day, and I don't regret it one bit. However, I am treating this as an indulgence, and now I'm cutting back to my regular few times a week java. 

To recover from my week of naughty behavior, I am just getting my whole foods back in my diet. I'm ditching the canned and processed food and eating my veggies and grains that I'm used to. Oh, and I missed my juicer A LOT!

I did work out while I was away, but not the high intensity workouts I'm used to here. Upon returning, I had a sore throat and cold, so the first few workouts weren't as productive. I think my body is finally reaching it's equilibrium! 

Super Quick & Delicious Dinner - Millet with Roasted Veggies

Today I was pondering what to make after an intense workout, and I realized I had all the ingredients needed to make my super easy and delicious favourite meal - millet with roasted veggies! Millet is an ancient grain that's full of protein, and can be used in a variety of recipes. Here is my go-to recipe, guaranteed to satisfy anyone's pallet.

Ingredients:

-1 small sweet potato

-1 large or a few small beet(s)

-2 sunchokes

-2 medium carrots

-2 tbsp olive oil

-2 tbsp tamari

-1 clove minced garlic

-cayenne pepper flakes to taste

-1 cup millet

-1 3" piece of kombu

-1 tbsp sesame seeds, cashews or nut/seed of choice (optional)

*Note: Any of the above veggies can be substituted for other root veggies. Good alternatives are turnip, parsnips or squash!

Directions:

Preheat oven to 350. Thoroughly wash veggies (especially if not organic) and chop in large chunks, leaving skin on. Combine olive oil, tamari (adding more as desired, keeping a 1:1 ratio) and garlic. Dump the chopped veggies in a large tupperware container, adding dressing. Close the lid and shake until coated. Spread them evenly in a single layer on a lightly oiled baking pan. Sprinkle with cayenne, if using. Bake for 30-40 minutes, until desired tenderness is reached. Flip them halfway through.

While the veggies are roasting, combine the millet with 3 cups of water and strip of kombu in a medium saucepan. Bring to a boil, simmer, and cover. Cook until water is absorbed, approximately 20 minutes.

Serve the veggies on top of the millet, adding more tamari as desired. Sprinkle with nuts, if using. (Seeds or nuts can be dry roasted before adding, as well.)

Makes 4-5 servings.

A Food Day in the Life of Me

Recently, someone made a comment that because I'm vegan, food must be a very small part of my life. Couldn't be further from the truth. I'm a busy girl, but eating well is my number one priority. I'm always adapting how I live and what I make, but I've really gotten some staples going in my day-to-day life. Here are some things I eat on days when...

...I'm working out first thing in the morning
First thing in the morning, no matter what I'm doing that day, I wake up and chug a huge glass of water. This really gets your digestive system going, and an added lemon slice can be a nice touch.

Breakfast - A power smoothie to give me liquid energy that my body can quickly absorb for my workout. I will put any combination of the following in my smoothie: frozen banana or mango, fresh avocado, some almond butter, cacao, carob, raw honey, maca, cinnamon, ground flax, spirulina, coconut water, or chia gel. I usually make a big smoothie and save half for after my workout.

Post-workout - I make my own raw protein bars. If I don't have any, I do half my smoothie and maybe a handful of nuts.

Lunch - A steamed sweet potato with tahini and sprouts.

Snack - Chopped veggies.

Dinner: Steamed greens with umeboshi vinegar and olive oil, served with a yummy grain.

...I'm out and about all day
Some days I go to work and then school directly after, meaning I'm out of my house for over half the hours in the day. I need something I can make quick that will fill me up all day!

Breakfast - Green juice with a handful of nuts.

Snack - Small fruit salad.

Lunch - Steel cut oats soaked in cashew or almond milk, with cinnamon, cacao nibs and mashed banana.

Snack - Chopped veggies.

Dinner - Big salad with homemade dressing.

...I have a bit of extra time
Ah, weekends. Love 'em.

Breakfast - Grilled tofu with cornmeal and fresh black pepper and a hint of olive oil, served on a small bagel with vegan cheese, ketchup and chopped veggies. Note: I eat this delicious treat maybe once a month if that. But oh man, what a good indulgence!

Snack - Apple slices with almond butter.

Lunch - Roasted veggies and millet, topped with cashews.

Dinner - Shredded cabbage, carrots or beets with sea salt, vinegar and olive oil.

Healthy Eating on the Go

A lot of people tell me they would eat better if they just had the time to do it. First of all, I always reply that if we need to manage time accordingly anywhere in life, it should be on how to better our health. Nothing is worth your time (or money!) more than treating your body and mind with quality nourishment.

I work, go to school four nights a week, and hit the gym almost every day. I very seldom buy lunch. I always pack all of my day's food...even if I have to go to the gym, and work and then school after. Yes, it can be tedious, but with the right planning tools it's pretty simple to get into a routine of packing a healthy lunch and snacks every day. You may be wondering what the heck to do when you do get home and you're too exhausted to make dinner. Well, that can also be resolved with a little planning. Here are some tips I've picked up.


Have healthy munchies on hand
Picture this scenario: You're starving after being swamped with errands and work all day, craving any piece of greasy food you see or smell. We've all been there. I don't even need to tell you you gotta eat more of your calories earlier in the day...meaning a hearty breakfast, people! Nevertheless, we all get these moments and they can be unavoidable in this crazy world. For those times you just wanna snack, make sure you have something healthy and ready to snack on in your fridge. What I do every few days is buy some cauliflower, broccoli, carrots, cucumber and bell peppers and wash and cut them as soon as I get home. I leave them in a container in my fridge so they're good to go for munchie attacks, to throw in a salad or to pack a quick snack for your lunch. Eating a whole bag of carrots sure beats a bag of Lay's.

Have cooked grains ready to go

A great way to plan ahead for the week's meals is to cook up a big pot of your favourite grain and use it in various meals throughout the week. For example, you can make 4 cups of plain brown rice and leave it in your fridge. This can be used to:

• Make a porridge: Heat it in a small saucepan with soy milk, mashed banana, cocoa powder and cinnamon.
• Make nori rolls: Just buy nori (seaweed) sheets and make a cone stuffed with rice and chopped veggies. Sushi is not that far off and it's pretty simple to make, too.
• Make into a one-pot dish: Add some tomato paste, beans and veggies with a few herbs and spices.

Don't underestimate the power of a great salad

If you think salad is all rabbit food, you got it all wrong. Having a great salad for dinner is healthy, delicious, inexpensive, quick and very satisfying. I would say I do a big salad almost every other day for at least one of my weekday meals...and I don't get sick of it because it's always different! Just start with some baby greens, throw on your pre-chopped veggies and go from there...nuts, seeds, dried fruit, gomashio, nori, leftover grains, tofu, tempeh bacon...whatever looks good, add it! A delicious and easy vinaigrette I do is equal parts olive oil and umeboshi vinegar with some fresh minced garlic. I will include another one of my favourite dip/dressing recipes below that will also be a great topper to your super salad.

Super quick recipe ideas:

Breakfast:

Tij's Overnight Oatmeal

Put 1/4 cup steel cut oats, 1/2 cup nut milk, cinnamon to taste, one mashed banana (or avocado), 1 tbsp carob or cacao nibs and 1 tbsp nuts (optional) in a glass jar. Stir, close jar lid and refrigerate. Enjoy warm or cold the following morning.

Snack:

Avocado Garlic Dip

Blend 1 ripe avocado, 1 tbsp miso, 1/2 cup water, 1/2 cup olive oil, 1/2 cup diced onion, 1/4 cup lemon juice or apple cider vinegar, 1 diced hot pepper, 2 cloves garlic, and sea salt (to taste) in a food processor. Serve with chopped veggies for dipping. NOTE: This recipe is from the book The Idiot's Guide to the Raw Food Detox.

Lunch:

Typical Tij Salad

Salad with baby spinach, shredded cabbage, carrots, peppers, cucumber, broccoli, sesame seeds and chick peas, topped with umeboshi-olive oil-garlic vinaigrette.

Dinner:

Quick n' Easy Steamed Root Veggies

Chop up either (or a combo) of the following: sweet potato, squash, parsnips, carrots, beets or turnip. Lightly steam until desired tenderness is reached. Top with tamari and olive oil with a few toasted pumpkin seeds (heat in a dry skillet until lightly brown and start to "pop"). DELICIOUS!