Tag Archive: Nutrition


Gumi BentoSooo … this is the video I just uploaded, and as promised, I’ll include a recipe here.  One of the tags I used in the video was カレライス, which is not technically true because there’s no rice but … I mean, you can definitely use rice if you want instead of spaghetti squash – I just wanted to give you more options for your vegan bento box!

We’ll start with my recipe for curry spice, which is:

Curry Spice

2tsp Tumeric
1tsp Corriander
1tsp Cumin
1/2tsp Cardamon
1/2tsp Cayenne Pepper
1/4tsp Black Pepper
———————————
1/4 tsp Cloves
1/4tsp Cinnamon
1/4tsp Cocoa Powder

Ok; now I made this powder using the formula on this blog post – the ingredients above the line are the most essential ones, while the ones below the line, as you’ll see on that blog post, can be substituted out for other ingredients.  Try switching out the cloves for coffee or the cocoa powder for sage in the same proportions or something for a fun flavor experiment!  Either way, do be sure to keep the proportions relatively the same – the percentage breakdowns for the recipe above are roughly:

30% Tumeric
19% Corriander
19% Cumin
8% Cardamon
8% Cayenne Pepper
4% Black Pepper
4% Cloves
4% Cinnamon
4% Cocoa Powder

Which fits in with the proportion ranges detailed on that post, except the cayenne pepper which is a little higher in my recipe because I like a little spice in my curry; it took a bit of finessing to come up with proportions that equaled 2-3Tbsp of actual powder, but after some math I got the numbers to work out fine.  Substitute in whatever you want to though – if you want it less spicy take out or lessen the cayenne pepper and add another spice to make the amount of powder the same – for example, only use 1/4tsp of cayenne pepper and use a 1/4tsp of nutmeg as well.  Making quick little substitutions like that can really customize the flavor of your curry to your liking!

Alright, now for the actual recipe for the curry:

Fried Tofu: (Recipe taken from this blog post.)

1-2lbs Extra Firm Tofu, cubed
1-2Tbsp Safflower Oil (or other high heat oil)
1/2c Salt
3c Water

Curry Roux:

4Tbsp Vegan Margerine
5Tbsp Flour or Corn Starch
2-3Tbsp Spices (see above for my recipe)
1-2Tbsp Ketchup
1Tbsp Sweet Chilli Sauce
3Tbsp Ponzu sauce (or Worcestershire sauce)

Curry:

2 Medium Onions
2-3 Potatoes
1/2 bulb FEnnel
2 Bell Peppers (one orange, one yellow)
2 apples, peeled and cored
1-2Tbsp olive oil
2c Miso or other broth
1c Water
Salt to Taste

And, in case you missed it, here’s the video instructions on how to put it all together!

strawberry-mug-cake-14

Not to brag or anything, but I totally think this isn’t too bad a job considering I am not trained in the culinary arts … Though that also means I don’t have a super developed pallet, so there could be subtle nuances I’m missing – also I haven’t had real cake in a while, so this might taste nothing like real cake … But it has that nice fluffy consistency that I remember cake having, and it can be any flavor a cake can be, so I count that as a win! :3  Anyway, here is the ingredient list:

1 Mug (all of the ingredients go into this mug :3)
3Tbsp + 1tsp Flour
1/4tsp Baking Powder
1/16tsp Salt***
2Tbsp Sugar
2tsp Vegan Margarine
1 Egg worth of prepared Egg Replacer
2tsp Water
1Tbsp + 1tsp Milk Substitute (Rice, Soy, Almond, etc.)
Flavoring as desired

***Really this is just a pinch of salt, but I hate it when recipes say stuff like that and don’t actually give a measurement of some kind, so basically this is just a VERY SMALL AMOUNT of salt … xD  I just wanted to give you SOME idea of how much I was putting in.

As for the flavoring, I added a 1/4tsp of extract to each of my trial cakes and they were certainly vanilla-y enough for me.  So I would suggest a 1/4tsp of any extract, and between 1/2 and 1 full tsp of any powder (like cocoa powder, matcha green tea powder, spices, etc.)  In the video example, I ended up using 1tsp Matcha Powder and 1/2tsp of Raspberry Extract for a Raspberry Green Tea cake (which I definitely suggest!)  Just sort of use your best judgement; but don’t add too much powder or it will make the cake to dry after you microwave it!

Likewise, if you add alcohol or juice to flavor it, if you add too much liquid you might need to adjust the cook time of the cake to account for it.  If you add a Tbsp of coconut extract and a Tbsp of pineapple juice for a pina coolada cake, you might have to add 15-30s on to the 2min cooktime I suggest in my video.

Speaking of cook time, I mentioned I would tell you what the wattage of my microwave was just so you know exactly what I’m doing in the video and how my cake was cooked.  My microwave is a Sharp .8 Cubic Foot unit with 800Watts of power.  So, if yours is more or less than mine, you also may need to adjust the cook time accordingly to keep your cake from burning or coming out gooey.

Aaaaand … if you happened to just find this post and have no idea what I’m talking about, why here; I have a video for you to peruse!  Just scroll down 🙂

To the rest of you, sorry for the wait on this post – and until next time, remember, There’s no use Boiling your Cabbage Twice!

❤ TwiceBoiledCabbage

Juice Day 4: The Bitters

0109140717So … It’s day 4, and as you can see, this is what went into my juicer this morning.  A bag of carrots, a cucumber, 2 apples (one Fuji and one Red Delicious, though the second option was an accident – I must have picked it up when I was picking out apples at Whole Foods accidentally), 3 stalks of celery, about 2″ of peeled ginger root, about a 1/3 of that bunch of Dandelion Greens, and 1 grapefruit.

0109140728And I’m going to tell you right now – do not just peel your grapefruit, remove most of the pith, and putting it in your juicer, like unsuspecting, little old me did.  Because you will have the most bitter, stomach churning liquid you have ever tasted.  And the sad part was that it smelled so good … I love grapefruit, and it tastes fine … Until you get to that horribly bitter aftertaste D:  At first I thought maybe it was the dandelion greens, since I have never had them before … But then I was thinking about it while I was riding the train, and even if they were bitter – it’s like Kale; Kale doesn’t taste good raw – but if I juice it, it’s really not that bad a all, and most other flavors will override it … So I thought some more and remembered that pith is very bitter; it’s the white stuff on an orange or grapefruit or other citrus fruit.

Don’t.  Eat.  It.

Seriously – the only way I could drink this juice was to stop breathing through my nose so I couldn’t taste it.  And I could still feel the bitter on my pallet as I was drinking … … ^^;; It was pretty bad.  It’s noon and I’ve only finished half of my juice.  But I’m going to finish it – only because it’s not making me feel sick.  If this was upsetting my stomach or something, I wouldn’t be finishing it.  But it just tastes bad after a sip; otherwise it’s fine.

0109140730However, another  fun thing I tried today was straining my juice a bit, which you can see to the right just above this paragraph.  I actually ended up losing about 1/3 of the juice, but I also got a much smoother drink today – which makes a lot of sense if you could see primordial ooze that I  took out of my juice bottle ^^;; I mean, it was a good deal of the fiber I should be getting going down the drain but … it made for a better drinking experience (taste of the juice aside) so I am willing to lose it.  And, to combat this fiber loss, I just added some Flax Seed oil.  Adds the fiber back that I can’t stomach by swallowing a weird textured liquid sludge.

I am all for it xD

Btw, a picture of some of the sludge is to the left.  in the strainer, and in the glass bowl that is behind it – the orange bottle on the left of the picture is the juice that is already strained and clean.

0109140734Unfortunately, this process took a long time, and honestly I probably lost more juice than I needed to.  This is because I am impatient, and I filled the strainer with the raw juice every time I went to use it … Problem was, after about half of it drained, it got gunked up, and so the rest of juice that wasn’t fibrous and gross didn’t make it through – however, instead of straining this separately, since I was in a hurry, I just dumped it into the bowl, rinsed the strainer, and started again.  But, if you had a lot more time, you could strain it a second time, or if you had two strainers, you could strain the liquid left in the strainer before dumping it, or even go more slowly and strain a smaller amount at a time.

But yeah; so I ended up with about 900mL of juice, which you can see to the right – and I dunno if you can tell but there’s a lot less pond-scum looking foam on the top, and it is clearer, even though I started with enough liquid that it wouldn’t all fit in my bottle today. I knew I would lose some volume, so I purposely made a little more than I would need.  To the right you can see what I ended up with when I was done straining 5 minutes later.  Aaaaaaand … Because I was not juicing any more vegetables, I added about a cup, maybe a little less, of my Strawberry Guava juice both to sweeten it up a little and meet my 32oz quota.  You can see it below.

0109140742

Now it’s time to … you guessed it; Count Calories!

Produce Amount Caloric Value
1 Fuji Apple 80 Calories
1 Red Delicious Apple 72 Calories
2″ Ginger Root 30 Calories
1 Cucumber 46 Calories
1 Grapefruit 82 Calories
Dandelion Greens 65 Calories
3 Stalks Celery 18 Calories
Baby Carrots 175 Calories
Strawberry Guava Nectar 150 Calories
Chlorophyll 15 Calories
Total: 733 Calories

Again, without those added calories of the red grapes, still about 100 calories short of Monday’s juice.  And like I say, this juice would have been MUCH better if I had taken the time to fully remove the pith of the grapefruit … Or at least I think it would.  I will try again on Saturday when I have more time to clean my produce before I juice it, since I don’t have to work – and I’ll let you know the results :3

And finally, at the bottom you’ll see …  You guessed it, more Chlorphyll (which I’m still pretty sure adds like, no taste or anything to these concoctions) but this is in today’s strained juice.  It looks a bit different from the last time I showed you, doesn’t it?  … In case you couldn’t tell, I added the earlier picture as well ^^;; The picture on the left is the original, and the picture on the right is today’s.  Besides being less full, you can see it’s missing that trademark pond scum it normally has …

Yaaaay.

Anyway; until next time remember: There’s no use boiling your cabbage twice.

0109140741

Vegetable-Juice

So … Juice day 3.  Spoiler Alert: Hasn’t gone well so far.

Not for lack of trying just for … well, lack of sleeping, actually ^^;;

I was out late last night, (and, confession – I ate pasta and sauce, but a friend invited me over for dinner and her father is a chef, so I wasn’t turning that down for any reason … ^^; ) and I didn’t get home until late, so I didn’t go to bed until stupidly late … And suffice to say that my cell phone, that was right next to my head, didn’t wake me up.  I didn’t wake up at the 4:30 alarm, 4:45, 5:00, 5:15, or 5:30 … The alarm that did wake me up is the alarm clock I set for 7:00 as a warning to get out of the shower and get dressed  so I can make breakfast and go to work.

Yeah.

2841188803Needless to say that TapouT, a Shower, and Breakfast?  Ain’t nobody got time for that.

I didn’t do any of those things – I didn’t eat breakfast until I got to work and ate the soup that I was supposed to eat for lunch 2 days ago.  (Don’t freak out – it was still packaged and everything.  It’s just in a waxed cardboard-type box package that you buy at the store; look to the right and you’ll see what’s been sitting on my desk).  And, word to the wise, though this one wasn’t my fault, even though the soup on the package looks like complete liquid, there actually were discernible chunks of red pepper in it.  At least I’m pretty sure it was red pepper; it didn’t seem like the same consistency as cooked tomatoes.

But either way, this wasn’t TOTALLY liquid … So you basically have to pick around the lumps, which there weren’t many, if you really want to … I didn’t, I just ate them mostly because I was nearly falling asleep in said soup, and I didn’t have the motivation to do much about it.

Ozeri ScaleAnyway; so now, I haven’t had any juice, and I haven’t done TapouT … So what now?  Pretty short blog post, huh?  Well, I did get another awesome thing today, which is exciting.  You will see it to the left.  It is an Ozeri Touch 440 lb Digital Bath Scale.  Which I am definitely stoked about, because previous to this, I did in fact not have a scale … And, this one is all fancy and calculates BMI and Hydration and … Well, whatever, it was on sale when I bought it and it does all sorts of fun things that I can play with.

So right;  I’ll keep you posted about that, because I’m sure it’ll at least be fun to play with, and the video for all of this is still up and coming due to my late night yesterday … But it’ll be here soon!  I promise! ^^;;  Probably tonight – keep an eye on my channel, http://www.YouTube.com/TwiceBoiledCabbage

In the meantime, remember: There’s no use boiling your cabbage twice.

The leftovers from my juicing were striped today. xD

The leftovers from my juicing were striped today. xD

So … I didn’t get around to TapouT yesterday night (Monday), so I actually did the first day this morning.  And funny story; I haven’t done TapouT in almost a full year, but when I was working out … strangely – I needed the next resistance band up from the standard one that came with the original TapouT.  If you saw my video on TapouT (and if you didn’t you should definitely check it out here https://www.youtube.com/watch?v=KcIpBzrfm68) then you know that I bought some resistance bands for $5 from Five Below when I first started doing TapouT.  They were a lot cheaper than the official ones, and if they served their purpose great, and if they didn’t, well it was less than $20 into a wasted experiment.

Mmm ... 36 Drops of Chlorophyll ...

Mmm … 36 Drops of Chlorophyll …

Well, interestingly, because they were cheaper, they are shorter than the TapOut band – and they are made of stiffer, less bendable rubber.  Which means they are not as good quality – but it also means that as an accidental effect, they actually give more resistance … Like, a lot more resistance than the TapouT band I have.  Which is awesome for my purposes … So, in short, I started off with the red band that I purchased from Five Below because with the red TapouT band I literally felt like I was using nothing.

So, for that I felt cool.

Now; for things that are less cool.

We’ll start with my apartment.  And the fact that there really is no good open space to do this workout.  I was constantly rolling back and forth and kicking my plant and my coffee table, as well as hitting my face and shins on various desk legs and TV trays … So there was that.  I have to figure out better placement of thing, which is going to mean moving my desk around I think and getting rid of said TV tray and maybe … ick I dunno, but it’ll take some thought.  Another problem I realized?  Well, my heat is included in my rent.  Which is just dandy because my landlord keeps the temperature at a hellish level (literally there are times I feel like I am boiling in oil while sitting on my couch).  And that’s awesome in the winter when it’s 3 degrees outside, which it currently is some such ludicrous temperature, but … When you’re working out, not so awesome.  Went through 2 bottles of water this morning while working out and that was just taking breaks and stuff.  I chugged like, a lot of my juice when I first made it too.

Which brings me to another not so cool thing.  My juice concoction for today.  Because I learned a valuable lesson today – either have a SUPER high powered juicer than can handle broccoli, or strain it after you make it, because there are little tiny broccoli bud pieces all over this juice … To the point that I couldn’t finish it for today; I had to pour out the last few ounces or so. : /  If you look to the right, you will see what I put in today – and this is all of it xD  No last minute additions here.

0107140735Today we have:

– Half a head of Kale
– 1 Fuji Apple
– 1 Bosc Pear
– 1-1/2″ Ginger Root
– 1/2 Lemon
– 1 Cucumber
– 1 Broccoli Crown
– 1 bag of baby carrots
– 36 drops Chlorophyl
– 1/2c or so of water

And it actually tasted pretty good … But the texture was so frothy and bumpy that I couldn’t do it.  I’m not usually all about texture – I can stomach a lot of things, but … this was asking a little too much today.  I drank most of it – probably like 28-30 of the 32oz I had to drink, but … Ick.  So, lesson learned – if you are juicing broccoli, make sure you have a high powered juicer that will grind it up really fine, or else head over to your utensils drawer, get a strainer and go to town.  Maybe some cheesecloth if you are really fancy or well prepared in the kitchen area.  I’m not, but maybe you are. ^^;;

0107140745And again, there were pretty colors; this time they layered when I juiced them which was kind of cool.  Yesterday they just sort of mixed up together, and that was that.  This was just the fruit and carrots at this point, the kale and cucumber and stuff was afterwards but .. yeah – weird stripe-age.  Anyways.  So, what have I learned so far for juicing for a day?

Well, the stories were true; SO MUCH CRAVING FOR SOLID FOOD.  I was heating up the tomato soup I had to make for dinner last night, and I was like, OMG I WANT CRACKERS.  OR BREAD.  OR SOMETHING WITH THIS. GAAAHHH.  It was terrible. ^^;; But, I did manage to persevere after much persevering, and managed to sit down in front of my computer and just do my WoW dailies quietly without solid food.  I also indulged in a Bolthouse Farms Vanilla Chai tea with soy, which while not hot and delicious like the version I get from Starbucks (which I refuse to purchase when in the city because holy crap that price), still delicious and gave me a little extra protein and a few more calories to cram in my gullet so that I at least made my 1200 calorie intake.  Actually I hit 1300 but who’s counting? xD  Speaking of which, let’s figure out the calories for today so far, shall we?  There will probably be less because I forewent the grapes, but you never know …

Produce Amount Caloric Value
1 Fuji Apple 80 Calories
1 Bosc Pear 100 Calories
1-1/2″ Ginger Root 20 Calories
1 Cucumber 46 Calories
1/2 Lemon 15 calories
Kale 70 Calories
Broccoli Crown 75 Calories
Baby Carrots 175 Calories
Chlorophyll 15 Calories
Total: 596 Calories

Aand … well, not too bad, but missing that punch that the red grapes gave it yesterday for sure xD It’s almost 300 calories less, but that’s ok – still in an acceptable range, especially because I had another one of those delicious Vanilla Chai tea drinks, and they’re like, 300 calories a pop or something so … We’re good for the moment. I’ve still got at least one meal to eat and 5 hours before bed, so I’m sure I’ll manage another 300 calories or so by then.

That’s all for this update.  I’ll be back tomorrow after more TapouT with a new juice experiment.  Without broccoli.  Or, if with broccoli, then I’ll let you know how straining the juice goes.

Until next time, remember: There’s no use boiling your cabbage twice. :]

groceriesAlright; so I’m getting accustomed to things in my new apartment (I just moved into my own place in the Big Apple, yay!) and I realize … I’m running out of food and paper supplies.  Something that I’ve never had to worry about before.  Which means of course, that I will have to purchase these goods myself.  Now, I’ve been grocery shopping before – ever since becoming a (casual) Vegan, I’ve had to buy my own stuff, mostly because a lot of the time, if someone were going to buy food for me, they’d have no idea where to get what I was talking about if I wrote “Carob Chips” or “SO Delicious Dairy Free Vanilla Yogurt” on the list.  Which is fine by me; this weird food is expensive besides – I’ve totally been living on toast for breakfast for the past like, 3 weeks or so ^^;;  I digress; I am going to have to go to the store and buy things that I have never had to buy before.  Toilet paper, napkins, paper toweling … These are all mysterious items of mystery to me – and not only that, but I am definitely afraid that I am going to forget everything when I go.  And it is a bit of a trek to go shopping where I live, so I don’t really want to have to make multiple trips on the weekend when I am supposed to be recuperating from the work week.

grocerylistEx2So, rather than be worried about all of that happening, I decided to find one of those magnetic pads that you stick to your fridge to make lists; sounds like a good plan, right?  Just jot down what you need when you run out of it or getting low, and at the end of the week just go buy what you need.  Notice I said NEED, not WANT – big difference there, I’m finding out.  ^^;; Anyway, on my quest to find a pad, I discovered a tutorial on how to make your own pad – which I thought was great, because that meant I could save money and just print out lists, glue the pages together, and slap a magnet on the back.  Problem solved.  Which would have been perfect if I hadn’t found this template … It is lik, the cutest thing I have ever seen!

You should totally check out the blog and download it here because it is super awesome and totally free :3  But anyway, this page is a full sheet – which means no sticking it to the front of my fridge because I have plenty of other stuff stuck to it.  I can’t add a whole 8.5″x11″ sheet to it too and reasonably expect my fridge to remain upright … ^^;; But this is the shopping list I’m using from now on – is that not the cutest little grocery store you’ve ever seen up there?  And the rainbow coloring of the categories; I love rainbows!  However, not only is it aesthetically pleasing, but it breaks down things to be sure that you take them with you too, which I desperately need …

In the upper right hand corner, under the date line, it gives you check boxes to grocery-shopping1make sure you remember to bring your coupons, reusable bags, and your shopper’s cards to make sure you save all the money you can.  And, speaking of money, there’s a slot to put your budget at the bottom, as well as what you actually spend, so you can make sure you stay on track.  Add that to large lines with plenty of space to write in, and organized categories, and I’m pretty sure this was made specifically with me in mind.

But, what else can you do to make sure you stay on task and buy what you need, not what you want?  I was really nervous about this, so I’ve been doing some research, because I have a tendency to go overboard when I buy things.  I found this site with the Top Ten Shopping Tips listed on it, and it was super helpful.  A quick summary of what it says:

shoppingbag-j
1. Shop with a list.  Ok; check that one off, since I now have the cutest list in creation at my disposal.
2. Set a budget.  Yeah, I always do that, but sticking to it is the problem …
3. Pay with Cash.  Right now since I’m waiting for my first paycheck that’s not happening…
4. Set a Timeframe. … o.o I have never thought about this before … But it totally makes sense.
5. Pick the best time for You. Well yeah; that means the only time I can go, right? xD
6. Shop alone. Ah, one of the times I don’t envy mothers that have to drag their children everywhere.
7.  Don’t shop when you are tired, hungry, lonely, bored or upset. … All of these things!? o.o;
8. Ask “do I really need this?”… I hate this question.  Which probably means I should ask more.
9. Remember that the sales person is there to sell to you! And they do such a good job too …
10. Don’t buy just because it’s on sale. But, if you’re already buying it, make sure you get the sale!

So, in short, I’ve got … one of these things down.  ^^;; Maybe I’ll write these on the back of my shopping list so that I can remember them when I’m at the store …?  Yeah.  That might work. Hopefully.  Maybe.

We’ll see what my bank account says afterwards.

In the meantime … I hope these tips help you, and I hope you too can have a super cute shopping list to help organize your life!

Remember, there’s no use boiling your cabbage twice!kalyn-grocery-cart

Protein_myth

Alright; today I’m here to talk to you as a sort of public service announcement.  I thought of this topic because the family that I’m staying with right now knows that I am eating vegan, and is constantly hassling me about my protein intake, as well as my other nutritional needs.  They are big on medical issues, and are constantly telling me how I need to take vitamin supplements to make sure I’m getting the nutrition I need every day.  And it is really starting to bug me; so I started thinking, are there other people like them out there?  People that think that vegans need to work hard to get the protein and other vitamins and nutrients they need in a day in order to survive?  Because that just isn’t true, and I’m here to prove it to you.

The fact of the matter is, most Americans and people all over the world for that matter eat too much protein in a day.  Between cheeseburgers, fast food, and what we eat every day, people consume way more than the amount they really need, which is around 1/3 of your body weight in grams per day.  I weigh 180lbs, so that means that I need about 60g of protein every day.  And I really don’t have to try hard to get myself there; in fact, I don’t even really think about it or monitor it at all – I did when I first became a vegan because I was nervous that I was going to make myself sick, but after going on two years of eating this way, I think I have a pretty good routine going on.

Let me tell you what I’m eating today, and we’ll see how many vitamins, nutrients, calories, and protein I am getting.

best-smoothie-recipesWe’ll start with breakfast, which for me just about every day is a smoothie.  And, in this smoothie goes all sorts of delicious things (though because of the contrasting colors, it usually ends up looking like mud …)  I always start with kale and/or spinach, depending on what I have, and mixed frozen vegetables.  I’m partial to frozen bananas and peaches, which is what I had today, but if I don’t have those I also make ice cubes using soy or almond milk for the cold part of the smoothie.  I also use a cup of nondairy yogurt, and as you may have guessed from my earlier post about So Delicious Greek yogurt, which you can see here, that is what I use, which has live cultures in it for probiotics.  Then goes the fruit juice, which is a combination of acai juice and peach mango silk juice at the moment, along with some coconut oil.

Let’s look at this objectively now, and consider the numbers.  Half a cup of kale is about a gram of protein, 103% of my daily vitamin A, 70% of my daily vitamin C, 5% of my calcium, and 3% iron.  In ONE ingredient.  Frozen fruits, assuming bananas and peaches, though I believe there is something else in the mix I get, have 1g protein, 3% vitamin A, 15% of my vitamin C, and 1% iron.  In the So Delicious Greek yogurt, (and I’m using the almond milk variety) there is another 7g of protein, as well as 35% of my daily vitamin B12, 35% of my daily Calcium, 30% of my daily vitamin D, and 30% of my daily Magnesium intake.  The coconut oil is sort of like fish oil, since it is good for my hair and nails, and that’s why I add it, so there really isn’t much actual nutritional value in it … After that, as for the juices, we’ll start with the mango peach juice.  That has 5g of protein, 100% of my daily vitamin C intake, 20% of my daily calcium intake, and 4% of my daily iron intake.  And finally, the acai juice has 1g of protein, 81% of my daily vitamin C, 8% of my daily calcium, and 7% of my daily iron, as well as being loaded with antioxidants.

That was a wall of text, I know, but let me show you what those numbers mean.  For breakfast alone, I am consuming:

Nutrient Amount
Protein  15g
Calcium  88%
Vitamin A  106%
Vitamin B12  35%
Vitamin C  266%
Vitamin D  30%
Iron  15%
Magnesium  30%

This is all just the first thing I eat in the morning, and I already have most of the vitamins and nutrients I need for the whole fricking day.  I’ve had a quarter of my protein, all the Vitamin A and C I could ever need, and I’m well on my way to having all of my calcium.  Next, let’s talk about my snacks during the day.  I’ve discovered that the Duane Reade I work above sells Karma Wellness Water in the cooler, so I’ve been getting that for lunch every day.  But, since it is supposed to be like a vitamin supplement, I’m not going to count it – I love the stuff, don’t get me wrong, but if we are only talking about the food I consume in a day, then I will simply have to dedicate a separate post to Karma Wellness Water all by itself.

The first thing I had to eat today when I got hungry at about 10am was a serving of dried dates, which was about a cup of them or so.  A cup of dates has 4g of protein, 1% of my Vitamin C, 6% of my calcium, and 8% of my iron.  About an hour or two later, I had basically ants on a log, except instead of peanut butter I had Sunbutter on the celery, which is basically peanut butter with sunflower kernels instead of the peanuts.  A great alternative for people who have allergies to nuts/tree nuts, btw, and it’s gluten free.  I had 3 large stalks of celery, which means about 2g of protein, 15% Vitamin A, 9% Vitamin C, 6% Calcium, and 2% Iron with about 2-3Tbsp of almond butter.  which is about 9g protein, 8% Calcium, 8% iron, 25% Vitamin E, and 20% Magnesium.  I had about a half cup of seedless raisins, which were about 3g of protein, 6% Vitamin C, 8% Calcium, and 17% Iron.  Next, about a cup of seedless red grapes, which is 1g protein, 2% Vitamin A, 27% Vitamin C, 2% Calcium, and 3% Iron.

Let’s add those numbers to the tally and see where I’m at now.

Nutrient Amount
Protein 34g
Calcium 110%
Vitamin A 121%
Vitamin B12 35%
Vitamin C 309%
Vitamin D 30%
Vitamin E 25%
Iron 53%
Magnesium 50%

It just keeps looking better and better, doesn’t it?  And we haven’t even hit lunch yet.  Lunch consists of about a half cup of hummus, (today I have the Tuscan Garden version, yum!) which is 8g of protein, 2% Calcium, 2% Vitamin A, and 4% Iron.  I’m going to eat that with a bag full of baby bell peppers in varying colors, which means 1g of protein, 1% Calcium, 11% Vitamin A, 200% Vitamin C, and 3% Iron.  After that, for afternoon snacks I have a package of Annie’s Grapes Galore bunny fruit snacks, which has pretty much nothing but 100% Vitamin C, but I love them so whatever xD  I also have a DeLish black bean and corn salsa for this afternoon as well, which I ate half of yesterday.  That has 10g protein, 4% Calcium, 80% Vitamin A, 40% Vitamin C, and 15% Iron.  And finally, I have a bag of sunflower kernels, which I just wrote a blog post about actually, if you want to take a look at it here.  There are 9g of protein in those, and 4% calcium.

If we add all of my lunch and afternoon numbers to the table, now we get this:

Nutrient Amount
Protein 62g
Calcium 121%
Vitamin A 214%
Vitamin B12 35%
Vitamin C 646%
Vitamin D 30%
Vitamin E 25%
Iron 75%
Magnesium 50%

Now, as you can see, I easily hit my protein mark, and I haven’t even added dinner in yet.  Since I’m writing this during the day, I haven’t figured out what I’m having for dinner, but it will probably be something like a seitan cutlet or a veggie burger, some wilted spinach, and some fruit, which will increase my Iron to 100%, as well as increase my vitamins A and C most likely.  Depending on the cutlet or burger could also increase my protein, magnesium and vitamin E and D as well.

But, my point is, people are always getting angry and me and telling me that I’m not going to be healthy because I don’t eat meat and I don’t drink milk, so I must have low protein and calcium.  You can see here quite clearly that I easily hit my protein needs of 60g as well as my calcium needs at more than 100%, and this isn’t even all the food I will be eating today.

Just because I eat different foods doesn’t mean I’m not healthy; in fact, I am probably much more healthy than a lot of people in the world.  If I ate a bowl of cereal and milk, do you think I’d hit the numbers I did today?  Even if I had bacon, eggs, and toast, I still wouldn’t be as well off.  All protein doesn’t come from animals, and all calcium doesn’t come from milk.  All vitamins don’t come from pills.  Just because I don’t to take a supplement every day doesn’t mean that I’m not perfectly healthy.  Yes, my B12 is low, so is my Magnesium and my Vitamin D.  But you know, what?  I go outside a lot, which increases my Vitamin D because your epidermis produces vitamin D when exposed to sunlight.  Magnesium and B12 are not required to be healthy, they are basically an added bonus and can make some medical conditions easier.  Medical conditions that I do not have.

So, before people start telling me that I’m unhealthy because I don’t eat meat or dairy, I want them to do the same thing I’ve done here – map out exactly what you eat for the majority of the day.  Then, compare your numbers to mine, and tell me which ones look like they are more healthy.

Until next time, this is RaeynnBeau, signing out.

GRRRR MUSCLES!

GRRRR MUSCLES!

So, in my last post, Scales Still Suck, I mentioned a protein shake that I’ve been using post-workout to try and combat the intense hunger I feel.  I wanted to expand on that, and explain why I bought the protein mix that I did, how I figured out how much I want/need to take after a work out, how much protein you’re supposed to have in a day to lose weight (which is not the same as how much you’re supposed to have if you’re not losing weight), how to absorb more protein more efficiently … Just a lot of things about protein in general.

Ready, set, go!

So, first off, I wanted to figure out how many grams of protein I was supposed to have in a day – and after a bit of research, I discovered that the recommended amount of protein is about .45g/lb you weigh.  And I was getting around that much every day just by eating what I normally eat, so I wasn’t sure if I should start drinking protein shakes or not, because I didn’t want to have some kind of protein OD.  However, I decided to look into maybe a higher protein shake recipe for afterwards at least, and stumbled across several informative sites that basically said that, while in your normal diet you want about .45g-.5g of protein per pound you weigh, if you are working out or exercising regularly and you are trying to cut (re: lose) weight, you should actually have about .9g of protein per pound you weigh.

Interesting.

Not only should you have about twice the protein, but as I mentioned before, if you’re feeling peckish after a workout, it’s probably because you burned all of your muscle’s stored sugar – which is good, because that means you definitely started burning at least some fat!  But is bad because now your muscles have nothing in reserve, and your body will basically demand they be fed in preparation for the next time you decide to go crazy and exercise for an  hour straight (which presumably will be the next day, but your muscles don’t need to know that!)  However, this the best time to stimulate the growth and production of new muscle tissue, and that would be through consumption of protein – in fact, you apparently should have .33g of protein per pound you weigh directly after a strenuous work out.

You should also have carbohydrates with your shake in order to maximize your protein intake – which, if you’re on a low carb diet probably won’t sit well with you, but I’m not so I was ok with this.  Most places suggested mixing dextrose with the protein shake.  And, once place I found also suggested mixing in a little cinnamon and honey, because there are studies that have suggested that those two things increase your body’s receptiveness to taking in protein.  Also they’re tasty.  xD

So, doing a little math, I figured out that, if I weigh 197lbs (which I did at the time I was doing this research project) I need:

197lbs x .45g protein = 89g protein/day to maintain weight while working out
197lbs x .9g of protein = 177g protein/day to cut weight while working out
197lbs x .33g protein = 65g protein directly after workout

Which is a lot different, and a lot more protein than I was getting.  I adjusted my diet somewhat, though I still don’t get 177g of protein every day – I get somewhere closer to between 100-120g.  But anyway, what about all this protein I’m supposed to get directly after my workout?  The answer was of course a protein shake!

Now, most places suggested this stuff here:

Arbonne Essentials

Arbonne Essentials

The Arbonne Essentials vanilla protein powder.  It’s got whey protein in it, which is the protein that stimulates muscle growth the most – you find it in most non-vegan protein powders.  And it is expensive, as most protein powders are, I came to find out.  That giant jug thing is $60 and has like, 25 servings in it … However, the big question is, how much protein is in a serving of that?  Answer: there are 20g of protein in 2 scoops according to the nutrition facts provided on the official website for the Arbonne product line.  Meaning there are about 10g/scoop or so, and if you recall, I need 65g of protein or so after each workout.

Which means I would need roughly three servings every time I work out.

Which means that that giant vat would literally last me about 8 days.

$60/week for protein powder?  Um – no thank you, I’ll pass.

However, I didn’t just quit looking at that point; I figure maybe I’ll splurge on that when I weigh less so I need less protein after my workouts.  In the meantime, I went to my local organic hippie store, since Whole Foods and places of that nature don’t exist where I live for the most part, and I found their protein/supplement section.  And I proceeded to read ALL of the labels, looking for one thing – which powder supplied the most protein for the least amount of product?

The one I eventually settled on is called Vegan Sport: Performance Protein

Vegan Sport Performance Protein

Vegan Sport Performance Protein

And it is for one simple reason that I chose this powder, even though a giant vat of it also cost me $60, so it doesn’t really seem like I’m ahead, does it?  xD Well, this protein powder, though it is not whey protein, which I really tried to find but they just did not have, has a serving size of one scoop.  Which I really appreciated because I don’t want to have to mix however many scoops I need with a gallon of water so that it’s not like trying to eat sand when I put it in my mouth.  However, even better than that … Well here – I’ll let you see for yourself.

Omg look at the amount of protein in 1 SCOOP!

Omg look at the amount of protein in 1 SCOOP!

Yeah … this stuff has more protein in one scoop than the Arbonne provides in 2 scoops … That is definitely a positive.  So, instead of having to use six scoops of protein powder, I only need to use two, and this vat says that there are roughly 24 servings inside.  Which means this vat should last me two weeks since I don’t exercise on Sundays.  EXCELLENT.  $30/week, while still a steep price, is a far cry from $60/week, tyvm.

Along with two scoops of powder into my water bottle, I also add a half a tsp of cinnamon and two tablespoons of honey, roughly.  And can I just tell you, with the vanilla shake mix, which is the one I bought, this combination is DELICIOUS.  I actually sort of look forward to the shake, even if it does have the consistency of roughly ground up chalk unless you constantly mix it.  Oh, and word to the wise?  Add a splash of water to your shake if you use this stuff before you take the last few sips – for some reason no matter how much you shake, it has these gritty particulates at the bottom and they are very hard to get down, I find … ^^;;

Now, as far as adding dextrose I didn’t get into all of that yet – I’m waiting until I can cut down a little on how much powder I use, because right now I have a 16oz water bottle, and for every scoop you’re supposed to add 8-12oz of water and mix.  So right now, I have a perfect bottle for making up my shake – I don’t want to add more powder to it because then I’ll have to add more liquid.  But if I can get down a little weight wise, I’ll get some of that dextrose stuff and see how it goes.

But until then, I am happy with my little shake mixture, and I’ll continue using it the way I am, because hey – it’s more protein directly after a workout than I was getting before! xD

Hopefully this was informative, and I’ll see you next time :]

❤ RaeynnBeau

Alright, so recently I have been on an oatmeal and orange juice kick for breakfast – I stop at McDonald’s on my way to work and get a fruit and maple oatmeal and a small oj every morning. Ever since I was really sick actually,  because hey, a little extra vitamin C never hurt anyone. Especially not someone who was sick. Or had scurvy.  Not that I had scurvy. Because I didn’t.

Anyway.

So, I realized Friday that I’m spending $5 every single day on a half cup of oatmeal with some raisins, apples, and maple syrup and 12oz of orange juice.  Which is $35/week. Could I be saving money here somewhere, and maybe even be a little healthier?

Well, I decided to find out.

So, I went to Wegman’s last Saturday morning and purchased oatmeal, raisins, craisins, maple syrup, and orange juice. No apples because I can’t be arsed to chop them up every morning, and I don’t really miss them. I also bought some bread so I can also have a slice of toast along with my oatmeal in the morning.  But anyway, all of this cost me a little under $30 – so I figure that if it can last me 6 days I break even; more than that and I’m saving money, and at the same time eating a little more and a little better. :]

So, here was breakfast today:

image

Honey and peppermint tea (which I always drink anyway), Mango orange juice, flax seed oatmeal with raisins and craisins, maple syrup to taste, and a slice of multigrain toast with sunbutter and baobab jelly, which is amazing and will get it’s own blog post eventually. xD

image

So, here’s what I use for the oatmeal – I got a variety pack of organic oatmeal because I couldn’t decide what flavor I wanted. Then I got some (again organic) raisins and dried cranberries or “craisins”, some organic pure maple syrup  and the honey I already had (for my tea). Which I actually didn’t add to the oatmeal today because I didn’t think I needed it. As for the toast …

image

This is what’s on top of it – sunbutter, which is basically peanut butter made of sunflower seeds instead of peanuts, and safe for anyone who has allergies to peanuts/tree nuts, and baobab jelly. Which as previously noted is amazing, and well get it’s own blog post. Probably soon.

image

Lastly, this is the orange juice – as I said it’s mango orange juice, because I just die for mangoes, but of course it comes in plain oj, and other flavors as well I believe. As you can see though, it’s pretty far gone already, and I’ve only had 2 glasses. It says there’s 7 servings in one bottle, but it looks like just eyeballing it every day I’m only going to get 5 or so. And I noticed that I keep having trouble finishing all if the juice I pour, so I think I’m going to have to measure out 8oz from now on. We’ll have to see if I’m that invested. ^^;;

So far so good – I don’t know what the calorie difference is yet, but there are 8 packages of oatmeal in the variety box, there are supposed to be 7 servings of oj, lots of raisins/craisins/syrup, lots of bread/jelly/sunbutter … I’ll be back with the results of this little experiment after a week or so, with cost/calorie/nutrition comparisons. :]

In the meantime, you could vote on my poll – it’s open until 12/31/12!