fitness health nutrition

BBQ Bean Burgers

Hmm. I’m going to do a drive by this time. I usually write some assortment of words here, but ahem–beans, spices, cheap, high yield, vegan, go.

  • 1 lb dried pinto beans, soaked and prepared to package instruction
  • 2 TBSP low sodium soy sauce
  • 2 TBSP Worcheshire sauce 
  • salt, to taste (beans are greedy for salt but remember soy sauce has quite a bit already)
  • ½ tsp black pepper
  • 1 tsp cayenne pepper
  • 1 tsp ground mustard
  • 1 TBSP chili powder
  • 1 TBSP paprika
  • ½ TBSP ground cumin
  • 1 TBSP garlic powder
  • 1 TBSP onion powder
  • 1 TBSP brown sugar
  • 2 TBSP flax meal soaked in 6 TBSP water (to make flax egg)
  • 1 cup rolled oats, milled into a flour

Directions: Drive by. Do your beans ahead of time. Mix the flax meal and water ahead of time, set it in the fridge. Mill oats, set aside. Mix all the salt, brown sugar, and spices together–mmhmm, set aside. In a food processor, puree the beans. You might need a bit of water to help break it apart but you might not! Spoon the bean puree into a large mixing bowl. Toss in the spices and pour in the soy sauce, Worcheshire, and flax egg. Stir the crap out of that. Toss in the oat flour and stir the crap out of that again. Form into approximately 4 oz patties. The mixture should make about 10-12 of those depending on accuracy. Heat up an oiled skillet, fry on one side, flip, and cover skillet with lid until cooked through. Do it batches because life sucks sometimes. They’re a little fragile at first but set up pretty well after cooling for a bit. Serve with sides and toppings.

wasn’t sure if I was going to post this, but I have to start being proud of my accomplishments.

I went from having an eating disorder and dealing with self harm to learning to love myself and knowing that a number does not and will never define me. I still struggle 10000.5% but that’s okay. I’m still learning and everything takes time.

I know that I’m beautiful and this is the only body I’ll ever have so I have to treat it with the upmost respect & love.

learning how to do things the healthy way and changing my mindset & outlook on life, has saved me.

Attention!

Part of your health and fitness journey should include becoming an informed consumer!

I recently received a message from an MLM seller pushing their wraps, teas, shakes, and pills to “help me lose weight” (as if I haven’t already figured this out at -170 lbs). I thought this was a great opportunity to remind everyone that there are very few instances where one needs to spend any money to achieve their health goals. The only “additive” I’ve purchased is my gym membership and that’s not even a requirement! It’s only helpful because of how I enjoy working out.

  • Superfood is a completely meaningless and made up marketing word. Common greens, fruits, nuts, seeds, oils, etc are as nutritious and often more nutritious than the hip, trendy foods grown in the loamy soils of Demeter’s mythical garden. If you can’t afford it, you don’t need to! The ingredients we’re already familiar with will provide you a balanced and healthful diet. 
  • As a horticulturist, I’ll be first to say that plants are beyond cool and can be beneficial medicines. BUT–be careful. Some plants do have promising health benefits (and many need more research), but there are outrageous claims out there; especially by predatory lifestyle brands in a notoriously unregulated supplement industry. Any herbal supplement should be discussed with your doctor and cannot replace your doctor’s expertise. No matter the effect they actually have on your body they are still compounds. Natural is not a synonym for inert.
  • Natural and its variants is also a meaningless marketing word. Natural is also not a synonym for healthy, just as is not a synonym for inert. 
  • Anyone selling you a wrap, a “fat blocker,” a “carb inhibitor,” a detox tea, an herbal tonic, or whatever is selling you snake oil. No one needs to buy a “product” to get healthy and fit.
  • Shots of apple cider vinegar is a really easy way to screw up your teeth and esophagus, and it won’t help you burn fat. 
  • Anything that promises to boost your metabolism is too minuscule to matter at best and completely made up at worst.
  • Your body already knows how to detox. It’s not dumb. Drink a glass of water and eat foods that keep you regular. Go for a walk and take a shit. Any detox product is just an expensive way to starve or induce a bout of diarrhea. 
  • A food manufacturer can claim there is “0g Trans Fat” as long as there is less than .5g. Turn the label to the ingredients. If there is “partially hydrogenated oil,” there is trans fat. 
  • A food manufacturer can slap “whole grain” on the label even if the first ingredient is “enriched bleached flour.” Read the ingredients on the loaves of bread and boxes of pasta you pick up. 
  • Read the label in general! Sugar and salt make appearances in strange places. Keep an eye out for added salt and sugar! Keep an eye out for bleached grains! Keep an eye out for trans fats!

Do your homework. Much of what entails food, health, fitness, and supplements are wildly unregulated. They can print whatever they want and there is little to stipulate what they can and cannot print. Be skeptical and examine if it’s really effective, safe, and beneficial to put a substance into your body.

A lot of headaches can be avoided if you do most of your shopping on the outside aisles and buy ingredients, but that doesn’t mean everything on the inside is crap! We all enjoy a branded product or two. There’s nothing wrong with that! There’s also nothing wrong with enjoying a bit of junk food every now and again, but it never hurts to be an informed consumer. There are good and honest products out there but there is certainly no shortage of companies trying to skim a dollar off people making an effort to do things a little bit better.

Summer On a Plate

It’s summer, and yeah it’s almost never awfully hot in Detroit (to me this is not hot) but I’m going tropical. It’s more about feeling like you’re on vacation than it is cooling down, but we can do a little of that as well! Today, lunch is a mix of sweet, spicy, and chilled. No stove tops for this one!

Tropical Tofu Salad

  • 2- 1 lb packages of firm tofu, drained and pressed
  • 5 TBSP low sodium soy sauce
  • 4 TBSP cane vinegar (after tasting this I think rice vinegar would be a fine substitute)
  • juice of a lemon and a little of its zest
  • 2 red chili peppers
  • 1 bundle of green onions, tops
  • ¼ cup unsweetened coconut flakes

Directions: Prepare your tofu. Completely drain and press it, then cut it into chunks and set it aside in a mixing bowl. In a food processor, mill the coconut flakes into an even finer flake so your texture-hating significant other will eat it. Then set it aside. Skip if you’re all about that texture. Now, combine the soy sauce, cane vinegar, lemon juice, lemon zest, red chilies, and green onions and whiz it around until it’s well combined and the vegetables well chopped. Pour over the chunked tofu and then combine the marinade into it by mashing with a fork. Let it set in the fridge for several hours before serving so the flavors can marry. Serve with the breads, toppings, and spreads of your choice! Try to work with the flavor profile though, a’ight? Pinky promise?

Chilled Chili-Mango-Melon Soup

  • flesh of a medium cantaloupe, scooped out
  • 2 cups frozen mango, thawed (you can use fresh but I seriously suck at cutting them)
  • 1 red chili pepper, deseeded
  • 1 “ ginger root piece, peeled
  • 2 TBSP water
  • 1 cup canned coconut milk
  • 1 tsp molasses (optional)

Directions: In a food processor, combine the ginger root and red chili pepper with the water until it’s as homogeneous as you can get it. Add the coconut milk and molasses, then combine once again to hopefully get the first bit milled even finer. Start adding in the cantaloupe and mango in batches until fully combined. Let chill in the fridge for a few hours before serving so the flavors can marry.

3

144 kcal per portion !

Homemade HEALTHFULPUFF (I named it 😂)

Ingredients:
-2-3 egg whites
-2 bananas
-1-2 tsp sugar or Stevia or other prefered sweeteners
-cinnamon
-1 square of dark chocolate
-dried coconut sprinkles

How to make it?
First we mix egg whites, sugar and cinnamon. When mixed (with an electronic mixer) add mixed or diced bananas and crushed biscuits.
Mix it manually. Pour into the bowl (1 bowl= 1 portion= 144 kcal). It’s like this, how many egg whites you use that’s approximately how many portions you have. Add other ingredients accordingly for more portions.
When placed into bowls, decorate by sprinkling dried coconut and the diced dark chocolate square.

Cooled in the freezer or tasted right away, I bet you will love this healthy snack as much as I did. 😊🍧

Not my prettiest plate!

Cauliflower White Sauce

This is another one of those dairy free recipes that aren’t really meant to fool anyone, but rather it offers a great and savory alternative to a more traditional recipe. I could have made a roux-based white sauce with Daiya shreds, and I certainly do at times, but I just really felt like my stomach was asking for something a bit lighter and brighter than that. Choose your noodle and your fixings!

  • 2 TBSP olive oil
  • 1 medium head of cauliflower, stem removed and roughly chopped
  • 3 cloves of garlic, minced
  • ½ small yellow onion, diced
  • salt, to taste
  • black pepper, to taste
  • red chili flake, to the desired spiciness (can be omitted if you cannot tolerate chili)
  • 14 oz silken tofu, drained
  • ¼ cup nutritional yeast (I prefer Bragg’s) 
  • ⅓ cup unsweetened almond milk
  • juice of half a lemon and a bit of its zest

Directions: In salted, boiling water cook the cauliflower until fork tender. Drain it and set it aside. Heat up the olive oil in a saucepan and saute the onion and garlic. Give a dash of salt, stir. Add in the cooked and drained cauliflower and mash it with your cooking spoon or a fork. Add another dash of salt, your black pepper, your red chili flake, and stir. Slide the silken tofu in and mash it as well. Finish off the ingredients with the nutritional yeast, almond milk, and lemon juice + zest. Stir together and finish seasoning if more is desired. Give it a few minutes for the raw flavors to cook off and then use an immersion blender or transfer to a standing blender to puree.

I call this collection of foodstuffs “vegetable explosion pasta.” We already know I love my edamame noodles because it’s my protein and my noodle all in one. That way, I just go ham on my vegetables, ladle in my vegetable (!) based sauce, and sprinkle on more nutritional yeast (because I have a new expensive problem). Take your five a day and kick it in the ass! 

Pick any combination you love but my explosion is–

  • onion
  • (more) garlic
  • carrot
  • bell pepper
  • pimiento pepper (fresh)
  • sun dried tomatoes
  • mushrooms
  • spinach 
  • broccoli
  • Italian parsley
Meal Prepping Week of 7-9-17

I got to go grocery shopping by myself. It was amazing! I got to stroll down the aisles and let my curiosity on all the items that caught my eye strike and get the better of me. Normally, I’m pretty rushed when I’m with other people. Is it such a crime to love grocery shopping!?

All purchased items that were bought during this trip are bolded.

Breakfast: I sort of wanted to skip eggs and just buy a dozen for fiance’s frittata (he doesn’t want anything else now). I think I’m going to make a chocolate “meal” shake each morning. Pretty much it’s a more substantial protein shake, so it has fat and fiber to make it more filling, more complete, and less of a snack. I have protein powder, cocoa powder, stevia, vanilla extract, chia seeds, and coconut oil. I just had to pick up almond milk.

Lunches: I got inspired by a sandwich segment I saw on the Food Network but I’m adjusting it to my dietary needs. It screams summer. I’m calling this tropical tofu salad. I’m using tofu, cane vinegar (ordered off Amazon), soy sauce, red chilies, lemons, green onion, garlic, and unsweetened shredded coconut. I’m going to put that over spinach so I can bulk out my plate more than bread would. I bought pita bread for my fiance since that’s his favorite, as is mine!

I’m going full-pedal with the topical theme and serving that with a chilled soup I’m going to call chili-mango-melon. I needed a cantaloupe, mangoes, red chilies, ginger, and coconut milk. I had salt (just a pinch) and grapeseed oil. Man. It’s not even going to be hot here next week!

Dinners: I’m trying out Quorn. It’s the only meat substitute (that I know of) I haven’t tried yet. To test out the “grounds” I’m making lentil bolognese. I picked up lentils, crushed tomatoes, onion, celery, and zucchini. I had tomato paste, garlic, salt, black pepper, red chili flake, red cooking wine, basil, marjoram, and oregano.  

Snacks: I hope these turn out! I’m making no-bake sweet potato blueberry bites! I picked up a sweet potato, blueberries, almond milk, and cinnamon. I had flax meal, stevia, protein powder, salt, vanilla extract, and coconut oil.

Well. All my fruit is incorporated into recipes this week, so my other main snack is going to be chia seed protein pudding.

After sales, store rewards, bottle returns, and coupons my cart was $39.22!

Shopping is a contact sport. Welcome to the stupidest way I’ve hurt myself! You know those produce bags? The damn thing wouldn’t rip off the perforated line and I had to give it such a tug that my hand recoiled directly into a metal pole. 

Quick fact. Ready?
Iron is a major component of our res blood cells. Thus, it plays a roll in blood circulation, oxygen transport, and energy production. Even our immunity relies upon iron!

Without sufficient iron, one may feel more fatigued, and have a weaker immune system. Now THATS not something that we want.

Foods that are a good source of iron include beans and green leafy veggies!
Weight loss journey

I find it ridiculously funny how people expect me to give them some magic formula for weight loss or when they ask the world to do that same thing for them. They get disappointed when I say, that one day I found the sport I love to the end of the world and back and that one day I just deciced to eat to my advantage and to better my health. I stopped thinking about the scale and stopped fussing about the numbers and just ate what the nature gave us(that including meat), and I am an omnivore because that suits me, personally. You just have to decide that each and every day and each and every moment of your life from now on will be dedicated to healthy living. That’s the mentality you need. There will be slips, but be woke about the slips. That’s it. That’s how I’ve lost 30lbs and keep going down. Your life isn’t just for survival, it’s for living. 💪

Originally posted by taichi-kungfu

Lentil Bolognese 

This is a super comforting meal that you’ll be perfectly happy eating several nights in a row because it’s just–got it. It’s also ridiculously good for you with numerous vitamins, minerals, fiber, and a respectable amount of protein too. It’s easily adaptable to dietary preferences and I think you might not even miss the noodles. Did I mention it’s pretty cheap to make and would freeze well? If you have leftovers!

  • 1 lb dried lentils, picked over and rinsed
  • 1 package “Quorn” Meatless Grounds (or ground up a couple Tofurky Italian sausage links if you’re vegan), thawed
  • 4 TBSP olive oil
  • ½ yellow onion, diced
  • 2 carrots, peeled and diced
  • 1 stalk celery, diced
  • 5 cloves garlic, minced
  • 1 medium zucchini, diced 
  • a handful of spinach, chopped
  • 4 oz merlot + 2 TBSP red wine vinegar
  • 28 oz can crushed tomatoes (preferably no salt added)
  • 2 TBSP tomato paste (preferably no salt added)
  • ½ cup water
  • 1 TBSP sugar
  • salt, to taste
  • ½ tsp black pepper
  • crushed red pepper, up to heat tolerance
  • ½ TBSP dried basil
  • 1 tsp dried oregano
  • ½ dried marjoram

Directions: Prepare your lentils to the package instruction. While that’s happening, prepare all your vegetables setting the zucchini and spinach aside. That comes in later! Oil a LARGE skillet and heat it over high heat. Saute the onion and garlic until soft and fragrant and then do the same with the carrot and celery. Now, add some of your salt, black pepper, chili flakes, basil, oregano, and marjoram. Stir to coat and let them warm up and become fragrant. Add the grounds (or whatever meat/meat sub you wanted), another bit of your salt, and cook it through. Deglaze with the wine + wine vinegar. Start adding in the lentils, stirring to mix everything together. Add the tomatoes and eyeball about ½ cup of water inside to rinse down the sides and thin it out a bit. Add the tomato paste and the sugar as well and stir to combine everything. Last, add in the zucchini and spinach from before and stir again. Bring the mixture up to a low boil, reduce the heat, and cover. Simmer for at least 30 minutes; longer if you can, stirring every now and again.