What's for Dinner?

How many times do you come home after a long day and grumble at the thought of having to come up with something quick and healthy to make in as little time as possible? If you're like me, every day of the week! I work part-time, am physically active and always try to have a social life in between...I'm going back to school soon and I'm really anticipating having to make my quick go-to recipes most times I need to cook.

So, you have a bunch of things at home, but they're all kind of random and you have no idea what to do with them to make a proper meal. Here are some rules I live by.

1. Ask yourself what you are craving
For example, some days I'll be craving some nice, healthy, complex carbs to really satiate my hunger. I have urges for noodles a lot. So I may start my base as a noodle dish and then decide what kind of flavours I'm craving: Sweet or savory? Creamy or light? Do I want to add some protein or just some steamed veggies today? Let your tummy be your guide and then you can decide what spices and sauces to add to your dish from there.

2. But I don't have any scallions...
So, let's say you're craving one of your faaaave dishes you make all the time. Let's say it's a leek and potato soup. But you have no leeks. Well, just go for something in the same fam and you will surely still get a pleasant (maybe better?!) result! Try using green onion, add some more veggies in there and throw in whatever else tickles your fancy. If you're usually not experimental, I would say stick with similar flavours and quantities of what you're making. But if you're bold and don't mind experimenting, throw new stuff into your recipe as you please!

3. Find new uses for old faves
I love coconut. It's my Frank's - I put that sh*t on everything! So let me try weird and experimental stuff with it...maybe throw it shredded on a sweet potato, coconut water in my fruit juice, or marinating my tofu with coconut milk and some other spices. Stepping outside your box with something you already love can be a lot less intimidating and a lot more safe...you're more likely to like the result.



4. Cut corners wherever you can, sista
Like I said, you're busy, you're tired, you just wanna EAT...And this damn recipe is saying "boil for 15-20 minutes"? Oh, hell no. Just look at your recipe and see what you can do to speed it up - No time to cook the lentils for your soup? Cut twenty minutes by buying them from a can (and rinsing them to take off all that icky extra salt). If a recipe calls for something to be boiled for a while just to soften it, such as sweet potatoes, you can just steam it - healthier and faster.

5. Repeat after me: do NOT be afraid!
So let's say you make something and it honestly tastes worse than cardboard...then so what? Do you have a pet? They would probably gladly eat your mistake! (Assuming it's a healthy and unprocessed vegan mistake. :)) If not, they do have composts here which will recycle it. And you learned something. Maybe adding shredded carrots to your Cheerios isn't a great idea.



Happy cooking! Remember - ask not what you can do for your food, but what your food can do for you. ;)

The Buddy System

Support feeds motivation and really makes you more inclined to follow through with your goals. It couldn't be more true when it comes to your lifestyle choices. You could have every intention of sticking to your diet plan, but once your best bud is eating chicken wings in front of you every day, you are much more likely to cave.

If you are trying to make healthier food choices or easing into working out more, try and hang with friends who share similar goals and attitudes. You'll feel even better about what you're doing for yourself when someone else shares that enthusiasm. Tell your fitness junkie friend to ring you up whenever they're running next, or invite your health conscious coworker for a dinner at a nice veg restaurant in your area.

That being said, we obviously have friends who are not so like-minded who we can't turn our back on. It's unrealistic to think you can make everyone see the world through your vision. I find the best way to motivate friends to be healthier is to show them how much good it does for you. Pushing beliefs down people's throats is not going to make them appreciate or respect what you have to say, no matter how true it is! Just do your thing, and next time your beer gut bud is trying to get you to order another pitcher just casually say you're doing OK, and maybe he'll decide he wants to cut back on the brews too.

I recently had a lot of eye-opening discussions with people I used to hang out with, realizing they are stuck in their alcohol-fueled, smoke filled lifestyles and are absolutely not contributing positivity to my life. It sucked to think I don't want them in my life anymore, but at the end of the day you're number one. And real friends support each others goals. Above is a photo of myself and a vegan gal pal at a potluck she threw. It felt great talking and eating with like-minded individuals. So inspiring!

So get out there and motivate a buddy to be the best they can be or be motivated by someone in your own life! 

Debunking Vegan Protein Myths

As someone who is an active vegan, I do get asked (or judged!) for the type of protein I eat. People ask me where I even get protein. Well, the deal is, animal protein sources may have a high number on the paper but that doesn't mean your body is using the whole amount. Animal protein takes an enormous amount of energy to digest, and your body is not able to use all of the nutrients once it has expended so much energy on digesting it. Meat is already dead when you eat it, and it continues to decompose in your body. So, if my steak says "24 grams of protein" on the package, by the time my body is done digesting it, the final number absorbed will only be a fraction of that.


 A complete protein contains all 22 amino acids. One plant-based example of a complete protein is quinoa. However, proteins containing different amino acids can be eaten separately, even over a few days, and your body will still assimilate them as a whole source. Pretty neat stuff.

My protein sources include spirulina, nuts/nut butters, grains or beans. I tend to gravitate toward raw sources because they contain enzymes which aid in digestion, and the protein hasn't been denatured by heat. Processed food products such as tofu are actually not a part of my diet most of the time. Don't get me wrong, it's fine to have these types of foods in moderation, but the more processed a food is the harder your body works to digest it. You want a clean, plant-based, easily absorbable protein source that your body is instantly going to use to repair muscle tissue.

Spirulina, a type of algae, is instantly absorbable and raw, and contains over 50% protein! I throw it in my post-workout shake with coconut water (electrolytes) and some frozen or fresh fruit (carbs, and to mask the taste of algae).

So get out there and work it out...and refuel the clean, plant-based way!

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!