In a world where meat and cheese and sugar dominate the snack food world (and that’s if we leave out the chemicals, additives and preservatives), it can be a challenge to think about vegan snacks.
Jan and Kyra, our coaches for the Viva La Vegan class starting July 11, offer these suggestions.
Fresh fruit in season, including oranges, mangoes, kiwis, apples, ruby red grapefruit (Texas grapefruits are the sweetest), strawberries, grapes, etc.
Unsalted raw nuts or seeds, such as almonds, cashews, or peanuts – or try Brazil nuts, walnuts, pepitas, or sunflower seeds
Crackers – just check that they’re dairy-free and sugar-free, and avoid excess salt, as well – try Newman’s Own Unsalted Pretzel Rounds
Dried fruit – try mango, blueberries, bananas, peaches, etc. as well as raisins, apricots, and apples
Dry cereal (no sugar)
Trail mix without added sugars – try Bear Naked trail mixes or make your own
Whole grain toast with peanut butter or other nut or seed butter (no salt, no sugar, freshly ground)
Raw veggies, like carrots, cauliflower, broccoli, green beans, jicama, cucumber, cherry tomatoes, and bell pepper strips
Hummus makes a great dip, as does guacamole (make sure it has no sour cream, if you purchase it premade), but plain veggies are just as good
The Viva La Vegan class starts next Monday, July 11. Members are automatically enrolled in the class. Just check your inbox for the class email on Monday. Not a member?Join now and you’ll be ready for class!
Indoors or out, bicycling is a great way to burn calories while having fun. Outdoor bicycling is a great way to spend part of your holiday weekend, too.
Here are some tips for a healthy bike ride *
Wear a helmet when biking outdoors.
Adjust your bike for a proper fit. When seats or handlebars are too low, you can strain your knees, back, neck, arms, and wrists.
Check the pedal resistance. Too much resistance strains your quads and knees, while too little can hurt the back and pelvis.
Wear padded shorts and make sure the seat is a good fit to avoid saddle soreness.
Minimize blisters with shoes and socks that fit properly and absorb moisture.
Stay hydrated! Carry and drink water on your ride.
Know local traffic regulations – use special bike paths if they’re available. Call out to pedestrians (“on your left”) as you come up behind them and pass on the left.
Use motivational music if you’re spinning inside – create an MP3 or iPod folder with music that changes speed to create a climb.
Invite your kids or teens to come along for the ride.
What better way to honor your dad than by devoting the entire day to improving his health?
Start the day by sharing a fun, healthy activity, like going for a walk, swim, or bike ride. Play tennis or golf. Play basketball. Get out the yard games, like croquet, badminton, horseshoes, and bocce ball. Involve the whole family!
Then make a healthy, great-tasting meal to honor your dad. Check Healthy Holidays for delicious recipes like Barbeque Chicken with Homemade Sauce, Asian Grilled Salmon, Orzo with Roasted Vegetables, Four-Bean Salad, Sweet Potato Chips, Baked Garlic Fries, and Double-Trouble Chocolate Bundt Cake.
Celebrate the dads around you, too – your husband, your brother, your uncle, your son. Share the stories and memories about the dads in your family (c’mon, you have your own version of $&(# My Dad Says… and Does – don’t let it be lost to history).
If you’re looking for an old favorite with a new twist, this is it. This Mexican slaw is great with tacos or burritos, and makes a great picnic contribution, too.
We love the convenience of broccoli slaw – most of the prep is done! And the nutrient content is a little higher with broccoli than it is with cabbage.
Get started a little early with this one – it needs to rest at least 30 minutes before serving, for the flavors to blend.
~*~ ~*~ ~*~ Mexican Slaw Blue * Serves 14-16
1/3 cup lime juice
4 Tablespoons rice wine vinegar
1 Tablespoon Sucanat®
4 Tablespoons extra-virgin olive oil
pinch of cayenne
pinch of paprika
1 large jicama, peeled and cut into matchsticks
1 12-ounce bag broccoli slaw
1 red bell pepper, seeded and cut into thin strips
1 yellow bell pepper, seeded and cut into thin strips
1/2 medium red onion, thinly sliced
1 large cucumber, halved, seeded and diced (peeled if waxy)
1/4 cup fresh cilantro, chopped
In a small bowl, whisk together the lime juice, vinegar, Sucanat® olive oil, cayenne, and paprika. Set aside.
In a large mixing bowl, toss the jicama, broccoli slaw, red pepper, yellow pepper, red onion, cucumber, and cilantro. Pour the dressing over the vegetables and toss. Refrigerate at least 30 minutes before serving.
Something about summertime gives us happy feet. As in, dancing feet, not penguin feet.
Get moving outside today.
If that means walking to the bus or subway station with purpose and good posture, then do that. In fact, try walking to the next stop for a little extra exercise.
If that means taking laps around your office parking lot at noon, then do that. Pack your sneakers and a pair of good socks.
If that means putting your kids in a wagon or on their bikes or in a stroller and walking around the neighborhood, then do that.
If that means rollerblading or skateboarding or bicycling in your neighborhood (with or without kids), then do that.
If that means gardening and weeding and yardwork, then do that.
If that means basketball or jump rope or tag (with or without kids), then do that.
If that means a long walk with your dog after dinner, then do that.
If that means dancing under the stars with your sweetie, then do that.
National Get Outdoors Day is an annual event to encourage healthy, active outdoor fun. Prime goals of the day are reaching first-time visitors to public lands and reconnecting our youth to the great outdoors.
There are all kinds of programs being offered at different locations, or you can just Get Outdoors on your own. If you have a state or national park nearby, it’s a good day for a field trip!
Need another reason to Get Outdoors? “Recreation is a powerful antidote to stress.”
Teenagers live in a world that is more stressed than ever before. They get overloaded with pressure at school, conflicts at home, relationship problems, and career choices. Many have to deal with divorce, moves, financial struggles, jobs, and blended families. When stress builds up, teens cope however they can. They may drink, drive aggressively, get high, overeat, go shopping, spend hours on the computer or playing video games, or take out their frustration on others. This is why we see increased bullying, isolation, depression, obesity, eating disorders, inappropriate sexual activity, violent outbursts, cutting, intolerance and hate crimes, suicide, and many other destructive choices. Kids need new and better choices. They need help unwinding and handling pressure in positive ways. Recreation is a powerful antidote to stress.
We think “Meatless Monday” is probably supposed to be about main dishes, but it’s D-Day and we want dessert. Not a junk-y dessert – something that tastes good, is refreshing for these hothothot summer days, and is still packed with nutrition. Something the kids will love. Something delicious.
Use a blender (like a VitaMix), or a sturdy food processor, to make this dessert. No ice cream maker is required – just a freezer.
Make this dessert just a few hours before serving – so it’s still fresh.
~*~ ~*~ ~*~ Frozen Banana Dessert
Adapted from Dr. Andrew Weil Yellow * Serves 6
4 very ripe bananas*
2 Tablespoons pure unsweetened cocoa powder**
1 teaspoon pure vanilla extract
2 Tablespoons real maple syrup
Peel the bananas, cut them in chunks, and place in a blender or food processor. Add the other ingredients.
Blend till very smooth. Pour into individual custard cups or small bowls and freeze until just frozen.
* We like starting with cold bananas, so we keep them in the fridge when they ripen. The peel gets brown in the fridge, but it doesn’t affect the banana itself. Using frozen bananas makes it too difficult to blend process without added liquid (or this really awesome attachment for a VitaMix). So – cold bananas from the fridge are our favorite way to make this.
** Or try a handful of fresh strawberries for a different flavor.
Try an “extreme” sport! How about skateboarding? Or those little trick bikes? Maybe leave the street luge to the professionals, though.
Get your teens – or the neighborhood teens – to help you learn some of these trickier sports. Wear appropriate safety equipment – helmets, knee pads, wrist guards, etc.
If you enjoy it and want a bigger challenge, visit a skatepark! Let the kids teach you a thing or two.
The government is replacing its food guide pyramid with a simpler everyday symbol: a plate. And many nutritionists are applauding the change….
Robert Post, deputy director for the U.S. Department of Agriculture’s Center for Nutrition Policy and Promotion, says the symbol will be part of a healthy-eating initiative that will convey seven key messages from the dietary guidelines, including: enjoy food but eat less; make half your plate fruits and vegetables; drink water instead of sugary drinks; and switch to fat-free or low-fat (1%) milk.
The pyramid, which has always been confusing for consumers, was introduced in 1992 and revised in 2005. The plate seems to be bringing us back – at least in its simplicity – to the Basic Four (and if you remember that, you also may have seen The Beatles live on The Ed Sullivan show – it’s been awhile).
We’re looking forward to seeing the big reveal.
And how it compares to PCRM’s Power Plate.
The school calendar, which rules so much of our lives, is suspended. Even if no one in your house is in school, you probably feel the effects of no school in all kinds of other areas.
People come out of hibernation – neighborhoods come alive with socialization and activity. Walking paths and beaches are busy.
All those evening-only activities crowd into the daytime… and more hours of daylight means there’s more daytime for those activities.
Sit down with your family and plan your summer. Figure out what you want your summer to be about – is it all rest & relaxation? Or do you have goals for a garden? For learning something new? For connecting with friends and neighbors? Plan the vacations, and the ball games and performances, and the weddings and graduations, and the holidays. And then plan your daily exercise. Plan your play time. Plan your parties.
Start the day by sharing a fun, healthy activity, like going for a walk, swim, or bike ride. Play tennis or golf. Play basketball. Get out the yard games, like croquet, badminton, horseshoes, and bocce ball. Involve the whole family!