Eat Your Vitamins - How to Get Your Vitamins from Food

     We've probably been told or have read many times that we need to get more vitamins. What most people mean when they say this is, we need to take some sort of multivitamin pill, or supplement. These are good ways of getting your vitamins, but its not the most natural way. We can get most, if not all of our vitamins from the food we eat! Not only is this healthier, but easier and cheaper!

How to Build a Healthy Grocery Cart- Part 1

     Everyone goes grocery shopping in some way or another. We all have to go out and get food to eat when we are at home. Its these trips to the grocery store that can either help or hinder your healthy diet. At a restaurant it might be easy to choose the healthiest option, but what about at the grocery store? How to you walk past those boxes of cookies, crackers, bags of chips, candy bars and soda? Learning how to say "No" to those things is extremely important for staying on track with a healthy diet and lifestyle.

     Having a healthy grocery cart isn't always as simple as it sounds. Somethings might seem healthy, but they aren't really as healthy as they sound. Learning how to be a better shopper, will help you have a healthier diet!

     In Part 1, I will go over Where and When you should shop and What you should have in your cart! In Part 2, I will go over what you shouldn't have in your cart, and some money-saving tips you can use on your next shopping trip!

Where to Shop
    You don't have to go to fancy health foods stores to find healthy food! You can shop at whatever grocery store is convenient and available to you, all you have to do is know where in the store to shop! You've probably heard it before, but its worth mentioning again- shop around the perimeter of the store. This is where the fresh food is!
    The inner aisles also have good things to offer, you just have to be more careful. These aisles are also laden with the processed foods that can be very tempting! When shopping these aisles, the only things you want to add to your cart are things like whole wheat flour, beans, grains, dried fruit and nuts and seeds. Stay away from the processed and packaged foods that are full of chemicals, additives and preservatives!

When to Shop
     There are a few times that you shouldn't go grocery shopping. 1) When You Are Hungry! Being hungry at the grocery store tends to lead to unhealthy choices! If your stomach is growling, how hard is it for you to resist the chips, cookies or candy bars? Always make sure you are full and satisfied and every thing should be good!
     2) When You Don't Have a List. Having a grocery list makes it easier for you to get everything you need, and leave everything you don't need. When you go without a list, you might buy things you don't need or you might forget things you do need! Make a list, stick to it, and you grocery shopping will be more successful!

What to Buy
There are a few things that should always be in your cart! Making sure that you always have these staples in your home will insure that you can stick to your healthy diet!

Fruit and Vegetables should always be in your cart. In our home, bananas, apples, bell peppers, onions,  celery, carrots, lettuce, tomatoes, avocados, oranges, lemon and limes are just a few of the things we almost always have! The seasons also changes what it available! Figure out what your staples are and then try some new things! Pick a new fruit or vegetable each week to try!

Starches like rice, quinoa, potatoes, sweet potatoes, corn, whole grain pasta, bread and tortillas, beans, and lentils are also great staples! We always have at least one of these things ( if not all of them) in our home! These are great things to have because they are cheap, filling and healthy! Try them all to discover which ones are your staple!

Proteins are also something that should be in your cart. For me, as a vegan, my protein comes mainly from the starches, and things like leafy greens. But, things like tofu, tempeh, and veggie burgers are some great sources of veggie-protein. Of course, if you do eat meat, then things like fish, chicken, eggs and dairy can be added to your shopping list! Just stay away from things that promise "Low Fat", or "Natural Flavors" because this usually means more sugar, chemicals or additives!

Healthy Fats can be found in nuts, nut butters, nut milks, avocados and seeds. We always have these in our home and they are a great way to make sure that you get the right kind of fat in your diet. We prefer almond and coconut milk and almond and peanut butters, but there are a wide variety out there to choose from, and I'm sure you'll find a favorite!

Oils aren't something that I see as real "health" food, but if you are going to use them, I suggest olive oil and coconut oil. These are the two oils that we keep in our house because the flavors are fairly neutral and they can be used outside the kitchen as well!

Spices and Seasonings are all up to personal taste, but there are a few things to look out for when choosing spices. Look out for "flavor blends" that might contain added sugar or salt. Go for a salt free blend and add in the salt to your own taste. Also, a lot of spice blends can contain MSG, and you want to stay away from those! Read the label so you know exactly what you are getting!


There are, of course, so many other things that could be added to this list. A lot of it depends on what kind of life you lead, what diet you follow, and what kind of food you like! The more you shop, keeping this list in mind, the more personalized and healthy your shopping list will become!

In Part 2, I will go over What Not to Have in Your Grocery Cart! Things that really aren't that healthy and should have no place in your grocery cart!

I hope this post will help you, and that you'll stick around for part 2 (coming soon!)! Please share this post, and my blog, with your friends and family to help them live healthier lives!

You can follow the blog via email, Google, Twitter @ SpinachisGood, tumblr @ justrunningforfood, Pinterest @ Hannah Plunkett and on Instagram @ That_Vegan_Runner.

I post every Friday!

Stay Healthy, Happy and Laughing!
H. Banana

Staying Healthy While Traveling

     My family and I have been doing some traveling lately, and there have been times when it has been hard to find healthy vegan food. Maybe some would say,  that on vacation you let your healthy diet slide a little, and I can agree with that to some point. Eating healthily makes me feel my best, and who doesn't want to feel their best on vacation or while traveling?

    

 

     Staying healthy while traveling doesn't mean you can't have a fun time. It means that, while you are relaxing, sightseeing or just hanging out on vacation, you can look and feel your best! Eating healthily on vacation or while traveling might take some planning, some prep, and some determination, but it is totally doable for everyone! There is no reason you should let your travel plans get in the way of your healthy lifestyle!

Prep Work!
 Whenever we go on vacation, I like to do a bit of prep before hand, so that I know I will have healthy snacks no matter what! My family and I like to pack nuts and dried fruit trail mixes, hummus and veggies, fresh fruit like apples, oranges and blueberries, and I usually throw in some almond milk  as well! I also like to make a few things to bring with me! On our last trip, I made Vegan Granola , and Brownie Batter Date Balls, and they were the perfect thing for a healthy snack, or breakfast if the place we were staying at didn't have a healthy option! You can make whatever you like to snack on and bring it with you! Granola bars, muffins, chia puddings and homemade hummus are just a few great options! Planning ahead and doing some prep work isn't hard, and it will help you stay healthy while you're away from home!

Eating at a Hotel
     Eating at a hotel can be a bit tricky, especially if you have an allergy or you have a specific diet. For me, finding a vegan option isn't always a walk in the park! Most hotels usually have oatmeal along with toppings like nuts and dried fruit. They also usually have some sort of fruit, whether its a cut up fruit salad or just apples, oranges and bananas. On our last trip, my go-to breakfast was oatmeal, nuts and dried fruit, cut-up banana and a splash of almond milk(that I had brought with me). Hotels might also have some cereal, toast, muffins, pancakes, yogurts and fruit juices. Few of these options are healthy, let alone, vegan, so I usually avoid those foods. I do, on occasion, go for a cereal (that I know it vegan) and some almond milk. I also try to eat a lot of fresh fruit for breakfast. This not only starts by day off right and helps me to hydrate, but it also insures that I do get some fruit in, if I don't have the option to later in the day. I also have black coffee every  morning and most hotels provide that! Starting your day off right is so important, and you shouldn't give that up just because you aren't at home!

Eating Out
Restaurants are also tricky, but there is usually at least one healthy option on the menu. As a vegan, it can be extra tricky to find a healthy and substantial meal at a restaurant, but I have developed a few tricks! I usually scan the menu and look at all the options. Some times there is a great option in the appetizer section like guacamole, salsa and hummus can be found on a lot of menus. Salads can also be a good choice, just make sure they are loaded with cheese, fatty dressings, croutons, bacon or other unhealthy toppings. If salad is the only option, I always ask for the dressing on the side ( go for a vinaigrette) and ask for no cheese and not meat/eggs. Sometimes there are veggie sandwiches, veggie burgers, or baked potatoes on the menu. My favorite of those three would be the potato, and it is also the healthiest option. The sandwich or burger is also an okay option, just ask for no cheese and mayo. Another thing that can be healthy are pizzas. If you order a pizza with no cheese and no meat, it is a very healthy option! Just ask to load up the pizza with veggies and you have a winner! At Mexican restaurants you can easily order veggie fajitas and eat it like a salad on a bed of lettuce or like a burrito bowl over rice. Tortillas are okay, but not the healthiest choice. Also, stay away from fried tortilla chips as they are vey high in fat! Pastas might not be the healthiest, but if you find yourself in that situation, there are some healthier options. Pasta with marinara sauce and veggies can usually be ordered, even if its not on the menu. If there is absolutely nothing on the menu that is healthy, I just go for whatever is vegan or vegan friendly!

Snacking
If you have brought your own snacks, this shouldn't be such a problem. Just back yourself a backpack with snacks and water bottles and you are good to go! If you haven't brought snacks with you, don't lose hope! You can usually find fruit, trail mixes, and dried fruit at gas stations, drug stores or grocer stores that are quick and easy to grab. Juices and smoothies can usually be found at gas stations, coffee shops, and drug stores. Whether they are homemade or packaged, just make sure they aren't made with dairy products and added sugars! You can also grab snacks at your hotel's sundry shop if you get desperate! No matter where you are and what you are doing while traveling, having good snacks on hand is always a good idea! I would always go for the homemade option first, but you can easily find snacks out and about too!


Hydration
Drinking water is important whether you are traveling or not! Planes are especially dehydrating, so you want to make sure and drink lots of water before, during and after your flight. Walking around sight seeing or shopping can get you dehydrated pretty quickly too! No matter what you are doing while traveling, staying hydrated is key! I usually travel with a reusable water bottle that I can refill whenever I need too!

Exercise
Staying active while on vacation or traveling can be pretty tough. Not only is it hard to find a place to workout, you don't always want to exercise! If you are walking around sightseeing or shopping, or spending time swimming, hiking, canoeing, or doing other active activities, you don't need to worry about finding time to workout! But, if you are sitting in meetings, riding in a car, plane or train, enjoying time in the spa or laying out by the pool all day, you probably should find time to get your body moving. A lot of hotels have workout rooms that you can use. Just a simple, 30 minute workout can make all the difference in how you feel the rest of your day!

Traveling isn't always easy on our healthy lifestyle, but with some planning, dedication and will powder, you can stay healthy while you are away from home! I hope these tips will help you the next time you are away from home!

I hope this post has been helpful to you! Please share it with your friends and family to help others live a healthy lifestyle!

You can follow me via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood, Instagram @ That_Vegan_Runner and on Pinterest @ Hannah Plunkett!

I post every Friday!

Stay Healthy, Happy and Laughing!
H. Banana

Getting Protein as a Vegan

     Vegans hear it all the time- "Where do you get your protein?", "Are you getting enough protein?" "How do you get protein when you don't eat meat?".... These questions are mostly asked out of concern, probaly from someone who truly cares about your welfare. Which is wonderful, we should all care about the health of our loved ones, but when it comes to vegan protein, there really is nothing to worry about!

     First, let's talk about protein. What is it? What do we use it for and how much do we need?

     Proteins are molecules made up of amino acids. They are important for many reasons like: Helping your hair grow and stay healthy, they make up part of our DNA, keep our bones strong, and helping us stay as healthy as possible!
     So you can see that it is important to get protein in your diet, but how much? The recommended amount of protein for adults is 46 grams for women and 56 grams for men. Depending on a person's level of activity, they might need more than that.
    What happens if you get too much protein, or too little? If you are low in protein you might have brittle hair and nails, fatigue, constipation, skin rashes, and muscle weakness. Over abundance of protein migh cause weight gain, stomach irritation, dehydration, and kidney problems. Like everything, protein needs to be comsumed in moderation. Not too much, but not too little either!

     Most people get their protein from animal products like meat, fish and eggs. However, this tends to lead to an over dose of protein. A 6 oz steak as about 42 grams of protein, a chicken breast has around 30 grams, tuna has 40 grams per 6 oz, one egg has 6 grams and one cup of milk has around 8 grams. By the time you have eggs and milk for breakfast, chicken or tuna for lunch and a steak or hamburger for dinner, you've gotten way more protein than you need!

Vegans don't eat any animal products, so how do we get our protein? Or how does someone who wants to limit their meat intake get enough protein to stay healthy? Its actually very simple!

1. Nut Butters- 8 grams of protein per 2 TBS
2. Oatmeal- 6 grams per cup
3.Beans- 15 grams per 180 gram serving
4. Nuts and Seeds- 6 grams per handful
5. Spinach- 5 grams per 180 gram serving
6. Cauliflower and Broccoli- 5 grams per 180 gram serving
7. Quinoa- 8 grams per cup
8. Peas- 8 grams per cup
9. Tofu- 25 grams per serving
10. Nutritional Yeast- 12 grams per 3 TBS

     There are also things like Vegan Protein Powders, Portein Bars and Cookies, and other more processed foods that contain added protein. If you are interested in finding a vegan option, make sure that it doesn't contain Whey Protein or just Whey. This is a product made from milk.

     Those are just 10 of the thousands of options we have for non-meat sources of protein. Think about it for a minute. If you had oatmeal with peanut butter for breakfast, a quinoa and bean salad for lunch, a handful of nuts for a snack, and roasted cauliflower and broccoli with some tofu and spinach for dinner thats more than enough protein for an adult man! ( the total comes into around 78 grams of protein). See how easy that was? You don't have to try hard at all to get in enough protein to keep your body fit and healthy!


     I challenge you to try it for yourself and see how easy it really is to get in protein and not comsume so many(if any) animal products! It can be a fun and healthy challenge to change the way you look at protein forever!

I hope this post has been helpful to you! I hope to be in the kitchen this week and create some more recipe post for you, so be on the look out for those!

Please share this post with your friends and family and over social media to help the whole world become a healthier place!

You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood, and on Pinterest @ Hannah Plunkett.

I post every Friday!

Stay Healthy, Happy and Laughing!

H. Banana

Vegan Sweet Potato Casserole

  I love sweet potatoes in just about everything! They are also really good for you, and are a great fall time vegetable. However, during this time of year, sweet potatoes get stuffed into dishes with butter, cream, butter, tons of sugar, more butter, marshmallows, and other, not-so-healthy ingredients. It really is sad because they almost cover up the taste of the sweet potato, in all its glory, and you are left with a sugary, buttery over load.

       But this recipe for sweet potato casserole is not only vegan, meaning no butter, cream, or other animal products, but also is low in sugars, which allows the beautiful sweet potato to shine! After all, its called Sweet Potato Casserole, so shouldn't you be able to taste the actual sweet potato?

This healthier, vegan, but still delicious recipe is so good, you won't even be able to tell there isn't a bucket load of sugar, butter, or cream in it! So let's make it already! :)

Ingredients:
5-6 medium Sweet Potatoes, peeled and roughly chopped
3 TBS Coconut Oil
4-5 TBS Maple Syrup ( add more or less depending on how sweet you like it!)
1 Tsp Cinnamon
1/2 Tsp Nutmeg
Pinch of Salt
Splash of Vanilla Extract

Topping:
5 TBS Coconut Oil, melted
4 TBS Maple Syrup
Pinch of Salt
1 Tsp Cinnamon
1/2 Tsp Nutmeg
1/2 cup Almond Flour
1 cup Oats
Handful of chopped Pecans
Sprinkling of Brown Sugar( Optional)

Start by peeling and chopping your sweet potatoes. Add them to a pot of boiling water and cook for 20 minutes, or until soft.

 

Once they are cooked, drain off the water and return the potatoes to the pot. Use a fork, potato masher, or electric mixer to mash the potatoes into a smooth puree.

Add in the coconut oil, maple syrup, cinnamon, nutmeg, salt, and vanilla and give it a good mix. Taste and adjust if needed.

Lightly grease a pan with coconut oil, and then spread the potato mash evenly in the pan.

 

 

Then, make the topping! Add the melted coconut oil, maple syrup, cinnamon, salt, and nutmeg to a bowl and give it a whisk. Them stir in the almond flour, oats, and chopped nuts. Give it a really good mix and then layer it on top of the sweet potato mix. Make sure to get an even layer.

 

 

This topping would be great for apple crisps, peach cobblers, or even muffins!

 

 

 

Heat your oven to 350 F. Bake your casserole for 35-40 minutes, or until the edges start to brown and your house is filled with the smell of fall! Serve right away to your family and friends, or eat it all by yourself! No judging here! :)

The brown sugar on top is totally optional,  but I think it gives a really nice crunch. I used maybe a tablespoon, if even that much, and it really makes a difference! You could even use something like coconut sugar!

 

Mhhhmmmmmmmmm. I can't tell you how much I enjoyed making and eating this recipe! So delicious, comforting, perfectly sweet, and healthy! What more could you want?

 

 

I really hope you enjoy this recipe as much as I did! Its a great fall time meal, and even a perfect dish to add to your Christmas table!

 

Please share this post and my blog with your family and friends to share all things healthy living!

You can follow the blog to stay up to date on all the post! Twitter @ SpinachisGood, Tumblr @ justrunningforfood, Pinterest @ Hannah Plunkett, Google, and Email!

 

New post every Friday!

 

Keep Healthy and Safe!

H. Banana

Amazing Apple Chips

    Apples are great for so many fall inspired recipes, crafts, and snacks! We ordered two boxes of apples a few weeks ago, and ever since I've been eating apples everyday! We've made apple crisp, cobblers, pancake toppings, and baked apples and they've all been delicious! But, most of those things aren't super healthy, so I wanted to try out a healthy recipe and use some of our apples!

    We have made apple chips in a dehydrator before, but not everyone has a dehydrator, and I wanted to make this recipe easy for everyone! These are super easy, super delicious, and such a perfect snack for just about anytime! We ate them all in about a day and a half, they were that good! 

     What I love about this recipe is how healthy and delicious it is! The chips are still so sweet and apple-y even though you don't add any sugar! Also, this recipe is vegetarian, vegan, and oil free,  so what is not to love about them?

Ingredients:
4 Large Apples
Lemon Juice
Cinnamon ( or any other seasonings you like!)

Preheat you oven to 200 F. Wash and dry your apples.

Using a sharp knife, mandolin slicer, or food processor, slice you apples as thinly as  you can. Be careful if using a knife or mandolin, you don't want to lose any fingers! :)

Then use a small knife, or little cookie cutter to cut out the center part with the seeds. I used some cute fall themed cookie cutters, and I love how they turned out!

 

Aren't they just adorable? I love the different shapes from the cookie cutters!

 

 

    Next, add your apple slices to a bowl and splash on them lemon juice. Make sure to coat each slice. This keeps them fresh-tasting and helps them not turn brown. Then lay the slices on a baking sheets lined with parchment paper or tin-foil. Make sure none of the slices are touching, because they will stick together after baking.  Sprinkle with cinnamon to desired flavor!

     I honestly would be happy eating just this, but lets continue and make these apple slices into apple chips! Place the pans in the oven for 1 hour. Then carefully flip each slice over and bake for another hour. Depending on how thin your slices were, you might need some extra time. I baked mine for a total of 2 hours and 35 minutes, and some of my slices were fairly thick.

   The house smelled so good while these were baking! Let them cool a bit. They will crisp up a bit as they cool too! Place them in an air tight container, if you don't eat them all first! :)

     These are so good! I will be making these again very soon, and I want to experiment with the seasonings a little bit! I am thinking nutmeg, ginger, or even go savory with curry powder or paprika!

     Fall is such a great time to make recipes using apples, and I really hope you try this one out! Apples are such a beautiful fall fruit, and I want to use them as much as possible right now! These apple chips are a perfect healthy snack for on the go, or whenever you want to reach for those oily potato chips!

     I really hope you give this recipe a try, and share it with your friends and family! Please share my blog with your friends and family to spread the love of a healthy lifestyle!

Stay up-to-date on the blog by following via email, Google, Twitter @SpinachisGood, Tumblr @ justrunningforfood, and on Pinterest @ Hannah Plunkett.

New post every Friday!

Keep Healthy and Safe!
H. Banana

Healthy Snack Ideas

 Snacks are something that can be either a healthy, beneficial small meal...or a diet-crashing, nutrient-void and unhealthy choice. Learning the difference and choosing the right snacks can be the difference between a healthy and unhealthy diet!

 

Healthy snacks can seem time-consuming or hard, but once you get a few basics, they can be so easy! I have a few favorites and a few go-to-s and I want to share those with you!

Fruit
This might seem like a no-brainer, but most people don't eat enough fruit! Try to eat at least one piece of fruit a day( an apple of day....) Fruits like apples, bananas and oranges are great for on-the-go snacks. Blueberries, raspberries and strawberries are great snacks too, just no super-portable!

Frozen Fruit
Easy my favorite summer-time snack, frozen fruit is amazing! No, not super-potable, but its a great snack to have at home. My favorites are mangoes( its like eating sorbet!), pineapple, and blueberries!

Nut Butters
Nut butters are a great snack, especially paired with fruit like apples and pears! When choosing a nut butter, make sure the ingredient list is limited to nuts only ( salt is fine as well).  You can even put it in a tiny container and take an apple along with you for a on-the-go snack!

Lara Bars
I love Lara Bars! They are super portable, so they make great snacks! Also, their ingredient list is amazingly sort and healthy! They are made from many fruit and nuts, and come in so many flavors! My favorites are Apple Pie, Chocolate Chip Cookie Dough, and Cashew Cookie.

Boom Chicka Pop!
Popcorn might not be the first thing you think of for healthy snacks, but it can be a perfectly healthy choice! Boom-Chicka-Pop is a great brand of pre-popped popcorn. The ingredient list is short: Popcorn, Sunflower oil, and sea salt. Also, it only has 35 calories per cup! Put it in a zip-lock or container and take it with you for a great and healthy snack!

Dried Fruits
Dried fruits are another portable snack idea. As long as the dried fruits don't have added sugars and additives/chemicals, they are perfectly healthy for you! Add them to a trail-mix or eat them alone for a great snack! My favorites are raisins, cranberries, pineapple and mangoes!

Nuts
Nuts are great to eat for a energy and protein boost! My favorites are cashews, almonds and pecans! you can add them to a trail-mix or eat them by themselves! Just remember, portion sizes really matters with these, so keep an eye on how much you eat in one sitting!

Seeds
These might seem like a salad topping, add to bread and muffins type of thing, but they make great snacks too! My favorites are sunflower and pumpkin! You can get them roasted, salted or raw, so try a few to find your favorites!

So, those are a few of my favorite healthy snacks! I hope you enjoyed this post and that it was helpful for you! If you liked this post, please share it with a friend and family member to spread the love of healthy living!
You can follow the blog via email, Google, Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett.

New post every Monday and Friday!

H. Banana